Tomato Soup with Meatballs
Tomato Soup with Meatballs - A gentle makeover of grandma's classic soup
Healthy, because
Even smarter
Nutritional values
The cell protection substance lycopene from tomatoes is particularly readily available in cooked, pureed form. In addition to eating pleasure, the balls offer satiating protein; their iron is better absorbed by the vitamin C of orange juice.
The wholemeal rolls turn the soup into a full meal. If you like, you can cook 300 grams of rice instead and add it to the tomato soup.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 427 mg | (11 %) | ||
| Calcium | 269 mg | (27 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 28 mg |
Ingredients
- Ingredients
- 150 grams Parmesan
- 150 grams Quark
- 5 Tbsps Oats (about 40 grams)
- 250 grams Ground beef
- 1 Tbsp soy sauce
- 2 Tbsps olive oil
- 2 Tbsps Whole wheat flour
- 250 milliliters Vegetable broth
- 1 kilogram pureed Tomatoes (box or carton)
- 250 milliliters Orange juice
- salt
- peppers
- 1 bunch Basil
- 250 milliliters
- 10 small Whole wheat buns (each about 30 grams)
Kitchen utensils
Preparation steps
Grate Parmesan cheese and place about 100 grams (about 3 1/2 ounces) in a bowl. Add quark, oats, beef and soy sauce and knead with a hand mixer to form a dough.
Heat oil in a pot, add flour and sauté, stirring briefly with a whisk. Pour in broth while stirring.
Stir in tomatoes and orange juice, season with salt and pepper and bring to a boil.
Meanwhile, use moistened hands to form about 30 miniature balls from the meat mixture.
Add meatballs to tomato soup and simmer, covered, over low heat for about 5 minutes. Rinse basil, shake dry, pluck leaves and chop coarsely.
Heat milk, froth with a frother or whisk and stir into soup.
Garnish tomato soup with basil and remaining Parmesan cheese and serve with bread.
