Vegetable Soup
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
191
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 12.4 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 857 mg | (21 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Pumpkin (such as Muscat)
- 200 grams starchy potatoes
- 200 grams Rutabaga
- 200 grams Parsnips
- 1 red Bell pepper
- 1 onion
- 1 garlic clove
- 2 Tbsps vegetable oil
- 600 milliliters Vegetable broth
- 1 tsp dried marjoram
- salt
- peppers
- Nutmeg
- 1 Tbsp coarsely chopped rosemary
- 50 grams Crème fraiche
Preparation steps
1.
Peel, rinse and trim the pumpkin, potatoes, rutabaga, parsnip, the bell pepper, the onion and garlic and chop everything into pieces. Set aside about 150 grams (approximately 5 ounces) for frying.
Sauté the rest of the vegetables in some oil for 2-3 minutes. Pour in the broth, add the marjoram and season with salt, pepper and nutmeg. Leave to simmer for about 30 minutes until soft.
2.
Fry the remaining vegetables in some oil until browned. Season with salt and pepper and shower with rosemary.
3.
Purée or mash the soup and continue to simmer. Add extra broth if necessary. Stir in the crème fraîche and season well.
Serve garnished with the roasted vegetables.
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