Mixed Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Olives contain many healthy fatty acids, which protect our heart and blood vessels. Studies have also shown that regular consumption of olives reduces the risk of diabetes, and here too the essential fatty acids are held responsible for the positive effect. The remaining vegetables in the soup score points with valuable essential oils, which keep us fit and healthy thanks to their antibacterial effect.
The colourful vegetable soup reminds of the Greek cuisine due to the olives, the Mediterranean vegetables and slight acidity. A little feta should be sprinkled over the soup and an olive bread should be served as a side dish. You are welcome to vary the choice of vegetables a little. Tomatoes, celeriac or onions also fit into the colourful soup.
(Percentage of daily recommendation)
| Calorie | 196 cal. | (9 %) | ||
| Protein | 4.41 g | (5 %) | ||
| Fat | 9.45 g | (8 %) | ||
| Carbohydrates | 27.44 g | (18 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 5.66 g | (19 %) |
| Vitamin A | 813.87 mg | (101,734 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.06 mg | (17 %) | ||
| Vitamin B₁ | 0.08 mg | (8 %) | ||
| Vitamin B₂ | 0.06 mg | (5 %) | ||
| Niacin | 1.32 mg | (11 %) | ||
| Vitamin B₆ | 0.24 mg | (17 %) | ||
| Folate | 48.3 μg | (16 %) | ||
| Pantothenic acid | 0.27 mg | (5 %) | ||
| Biotin | 0.33 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46.95 mg | (49 %) | ||
| Potassium | 587.78 mg | (15 %) | ||
| Calcium | 96.87 mg | (10 %) | ||
| Magnesium | 31.86 mg | (11 %) | ||
| Iron | 2.27 mg | (15 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 0.38 mg | (5 %) | ||
| Saturated fatty acids | 1.36 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 carrots
- 1 waxy potato
- 1 stalk Leeks
- 2 stalks Celery
- 1 Fennel bulb
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 1 l Vegetable broth
- 2 small thyme
- 1 Red Bell pepper
- 80 grams black Olives
- 2 Tbsps freshly chopped Fresh herbs (such as chives, parsley or basil)
- salt
- freshly ground peppers
- 1 tsp Fruit Vinegar
- 1 pinch sugar
Preparation steps
Peel carrot and potato and cut into pieces. Rinse leek, trim and cut into strips. Rinse the celery, remove the strings and cut into 0.5 cm (approximately 1/4-inch) thick pieces. Rinse the fennel, trim, cut in half, remove the core and cut into strips.
Set fennel leaves aside. Pell garlic and dice finely. Heat oil in a large pot, add garlic and cook until translucent. Add leek, potatoes, carrots, celery and fennel and deglaze with the broth. Add the thyme and simmer for 15-20 minutes.
Meanwhile, rinse the bell pepper, cut in half, remove seeds and white ribs and dice finely. Drain olives and add to soup along with the bell pepper. Cook for about 3 minutes. Then add herbs and chopped fennel leaves and season with salt, pepper, vinegar and sugar. Spread on plates or in bowls. Serve with fresh baguette.
