Creamy Potato Soup With Onion

1. In a large pot heat the oil. Add onion, garlic and potatoes and sautee for about 2 minutes. They should get some colour.

2. Add milk, reduce heat and let simmer for about 20 minutes.

3. Season with salt and black pepper to taste. You might like to add a dash of nutmeg or some fresh herbs.

4. With a hand-held blender puree the soup.

5. If you like serve it with croutons on top.

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Nutrient	Quantity
Total fats	12.9271 g
Protein	2.0463 g
Carbohydrates	16.3035 g
Energy	182.0412 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1931 g
Water	144.4357 g
Aspartic acid	0.1711 g
Calcium, Ca	45.2892 mg
Lutein + zeaxanthin	9.4905 g
Fiber, total dietary	2.9285 g
Carotene, beta	28.2365 g
Niacin	0.2136 mg
Vitamin A, RAE	107.6752 g
Arginine	0.1885 g
Riboflavin	0.0481 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Glutamic acid	0.4527 g
Sodium, Na	7.281 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2856 g
Total lipid (fat)	12.9271 g
Manganese, Mn	0.3299 mg
Fructose	2.0653 g
Proline	0.0338 g
Fatty acids, total saturated 16:0	3.4093 g
Fatty acids, total saturated 8:0	0.1429 g
Sucrose	1.5841 g
Choline, total	13.3754 mg
Sugars, total	6.8177 g
Serine	0.0436 g
Fatty acids, total saturated 10:0	0.3197 g
Fatty acids, total saturated 18:0	1.5515 g
Vitamin B-6	0.2308 mg
Selenium, Se	1.2542 g
Ash	0.6308 g
Fatty acids, total saturated 18:1 undifferentiated	3.2281 g
Pantothenic acid	0.224 mg
Phenylalanine	0.0499 g
Copper, Cu	0.0791 mg
Betaine	0.2112 mg
Thiamin	0.0803 mg
Retinol	105.472 g
Methionine	0.007 g
Iron, Fe	0.4428 mg
Carbohydrate, by difference	16.3035 g
Phosphorus, P	52.2825 mg
Folate, total	30.5877 g
Tocopherol, gamma	0.0377 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	0.115 g
Alanine	0.0424 g
Cholesterol	32.768 mg
Valine	0.0478 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	0.3193 g
Glycine	0.0493 g
Carotene, alpha	0.069 g
Glucose (dextrose)	3.1534 g
Fatty acids, total saturated 14:0	1.2872 g
Zinc, Zn	0.3149 mg
Isoleucine	0.0332 g
Fatty acids, total saturated 12:0	0.358 g
Fatty acids, total polyunsaturated	0.5132 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	0.0585 g
Tocotrienol, alpha	0.0689 mg
Vitamin A, IU	399.4472 IU
Folate, DFE	30.5877 g
Tryptophan	0.0252 g
Vitamin C, total ascorbic acid	12.776 mg
Phytosterols	24.529 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 6:0	0.2446 g
Tyrosine	0.0294 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	2.7331 g
Fatty acids, total saturated	8.0042 g
Histidine	0.0277 g
Fatty acids, total monounsaturated	3.703 g
Threonine	0.0414 g
Folate, food	30.5877 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	0.3988 mg
Magnesium, Mg	17.7332 mg
Lysine	0.0748 g
Potassium, K	253.9117 mg
Cystine	0.0096 g
Fluoride, F	1.9566 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Oil	1 tablespoon	112.128	0	12.7334
Onion	1	64	14.944	0.16
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Garlic Clove	1	4.47	0.9918	0.015
rice milk	500 ml	0	0	0
floury potato	300	0	0	0