Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Folic acid from Thai asparagus promotes cell renewal and blood formation. Just like sugar snap peas, asparagus provides a large portion of zinc, which has a stimulating effect and supports the immune system.
Wholemeal rice contains vitamins of the B group, which strengthen our nerves and are good for the whole body. For example, they control the metabolism and effectively stimulate the breakdown of body fat, and the fibre content ensures long-lasting satiety.
This dish can be refined very well with other seasonal vegetables. It is ideal as a remainder utilization for rice or also potatoes from the day before.
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 23.4 μg | (39 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 495 mg | (12 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 scallion
- 1 large carrot
- 200 grams Thai asparagus (alternatively green asparagus spears)
- 125 grams Snow peas
- 1 Tbsp vegetable oil
- Sea salt
- Black pepper
- 450 milliliters Vegetable broth
- 300 grams cooked Brown rice (from the day before)
Preparation steps
Rinse the scallions, cut the whites into strips and the greens into rings. Put the green rings aside. Rinse the carrot and cut into thin strips. Rinse and peel the remaining vegetables. Heat oil in a wok. Cook the vegetables for 3-4 minutes while stirring.
Season vegetables with salt and pepper. Pour in the broth, stir in the rice and bring to a boil. Serve garnished with the green scallions.
