Vegetable Curry Soup with Seafood
Healthy, because
Even smarter
Nutritional values
Redfish and shrimp contain lots of high quality protein that provides essential amino acids that the body needs to build muscles, organs, cartilage, bones, skin, hair and nails. In addition, the immune system is positively supported by a multitude of minerals and trace elements. The many secondary plant substances contained in curry also aid digestion and have an antioxidant effect - they protect our cells from free radicals, which slows down the ageing process and protects against cell damage.
You can regulate the seasoning of the soup by using different types of curry, each with a different degree of sharpness. Depending on your preferences, you can prepare this recipe with or add different seasonal vegetables from regional cultivation, thus also protecting the environment.
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 13.5 mg | (113 %) | ||
| Vitamin K | 28.8 μg | (48 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 1,573 mg | (39 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 137 μg | (69 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 491 mg | |||
| Cholesterol | 194 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 Zucchini
- 2 red Bell pepper
- 3 Tbsps vegetable oil
- 500 grams waxy potatoes
- 2 shallots
- 1 garlic clove
- 4 Tbsps Shredded coconut
- 2 tsps Curry powder
- 1 l Vegetable broth
- 400 milliliters fish stock (from a jar)
- salt
- 400 grams redfish fillet
- 8 trimmed shrimp
- Dill (for garnish)
Preparation steps
Rinse, trim and chop the zucchini. Rinse the bell peppers, halve, remove the seeds and ribs and finely dice.
Sauté the vegetables in 2 tablespoons of oil briefly. Lift out and set aside while covered. Rinse, peel and dice the potatoes. Peel the shallots and garlic and finely dice both.
Heat the residual oil in a saucepan and saute the potatoes, shallots and garlic. Add the grated coconut and curry, mix and cook briefly. Pour in the broth and simmer while covered for 10 minutes. Then add the vegetables, simmer, season with salt and cover for 5 minutes.
Cut the fish fillets into bite-sized pieces.
Remove approximately 1/4 of the vegetables from the broth and puree. Pour the puree in with the fish pieces and add the shrimp to the soup. Leave on low heat for about 4 minutes until done. Season to taste and serve garnished with dill.
