- Medium
- 45 min
- 2 serv.
- 4 synergies
- Now at its best: Carrot
A familiar Dutch vegetable soup with turkey meatballs, carrot, celery, potato, onion and fresh parsley.
This Dutch vegetable soup is simple in the best way: clear, savoury and filled with tender vegetables and small turkey meatballs. The meatballs are browned briefly first, giving the broth more flavour. Carrot and celery create a classic vegetable base, potato makes the soup a little fuller and parsley adds exactly the fresh green note you expect from a real bowl of vegetable soup. It is not a showy soup, but it brings plenty of comfort: warm at the table, easy to reheat and ideal for a calm lunch or light evening meal.
- 15
- min prep
- 30
- min cook
- 45
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Potato 
Olive oil Olive oil improves carotenoid absorption from yellow potatoes
Technical: Yellow potato varieties contain up to 400μg carotenoids per 100g, including lutein and violaxanthin. These are fat-soluble and only 5-10% absorbed without fat. Olive oil's oleic acid (73%) forms mixed micelles increasing absorption up to 3x.
What does this mean for you? Roast or fry potatoes in olive oil — this significantly increases carotenoid absorption. Choose yellow varieties for maximum effect.
General WellnessSkin & Hair
Carrot Olive oil Up to 5x more beta-carotene absorption
Technical: Carrot contains 8285μg beta-carotene per 100g, but bioavailability from raw carrot is only 3-4%. Heating + olive oil increases this to 20-25%. Oleic acid (73% of olive oil) forms mixed micelles that efficiently transport beta-carotene to enterocytes for absorption.
What does this mean for you? Roast carrots with olive oil or eat them in a salad with dressing. Without fat you absorb only 3% of beta-carotene — with olive oil up to 5x more.
Skin & HairFocusImmune System
Sea salt Olive oil Minerals + polyphenols for cellular balance
Technical: Sea salt's sodium is essential for the sodium-potassium pump (Na+/K+-ATPase) that regulates every body cell. Olive oil's oleuropein and hydroxytyrosol provide antioxidant protection for cell membranes. The combination supports cell integrity: sea salt regulates ion balance, olive oil protects the membrane. In Mediterranean cuisine, coarse sea salt + olive oil is the most basic flavor profile.
What does this mean for you? Freshly ground sea salt with extra virgin olive oil is the simplest and most nutritious finishing of any dish. The combination provides the basic needs of your cells: minerals for function, polyphenols for protection.
HeartGeneral Wellness
Black pepper Olive oil Fat increases piperine absorption and enhances polyphenols
Technical: Piperine is fat-soluble and absorbed 2-3x better with dietary fat. Olive oil's oleocanthal and piperine both modulate COX signal transduction through different mechanisms, providing additive bioactive effect.
What does this mean for you? Grind fresh pepper over salads with olive oil dressing. The combination enhances both pepper absorption and bioactive action.
Anti-inflammatoryHeartDigestion
Ingredients (10)
+8 more ingredients
Instructions
- 1 Mix the turkey mince with part of the sea salt and black pepper, then shape it into small soup meatballs.
- 2 Heat the olive oil in a soup pot and brown the meatballs lightly on all sides for 4-5 minutes. Remove them from the pot for now.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 3 days in fridge
Tags & Diet
Allergens: Celery