Tomato-Vegetable Soup with Scallion Pesto

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Tomato-Vegetable Soup with Scallion Pesto
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
339
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie339 cal.(16 %)
Protein8 g(8 %)
Fat25 g(22 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.1 mg(51 %)
Vitamin K44.6 μg(74 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.6 mg(43 %)
Folate102 μg(34 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C114 mg(120 %)
Potassium1,052 mg(26 %)
Calcium207 mg(21 %)
Magnesium67 mg(22 %)
Iron2.7 mg(18 %)
Iodine13 μg(7 %)
Zinc1.6 mg(20 %)
Saturated fatty acids4.9 g
Uric acid77 mg
Cholesterol6 mg
Complete sugar12 g

Ingredients

for
4
For the soup
150 grams waxy potatoes
150 grams carrots
1 onion
1 small Zucchini
2 sticks Celery
1 yellow Bell pepper
2 Tbsps olive oil
1 garlic clove
1 Tbsp Tomato paste
500 grams peeled Tomatoes (canned)
200 milliliters Broth
salt
freshly ground peppers
1 tsp dried oregano
For the pesto
6 scallions
1 garlic clove
1 Tbsp roasted Pine nuts
30 grams freshly grated Parmesan
6 Tbsps olive oil
1 splash lemon juice
How healthy are the main ingredients?
TomatopotatocarrotCeleryolive oilParmesan

Preparation steps

1.

For the soup: Peel the potato, carrot and onion and cut into small cubes. Rinse the peppers, halve lengthwise and remove the seeds and white ribs and cut into small cubes. Rinse and chop the zucchini and celery.

2.

In a saucepan heat the oil and sauté the vegetables briefly in it. Remove with a slotted spoon and set aside. Peel the garlic,  press through a garlic press and saute until translucent. Stir in the tomato paste, tomatoes, broth and oregano and season with salt and pepper. Simmer over medium heat, stirring occasionally for 15-20 minutes.

3.

For the pesto: Meanwhile, rinse the scallions, shake dry and chop finely. Peel and chop the garlic. Place the garlic and scallions in a blender with the pine nuts and oil and puree. Add the Parmesan and season with salt, pepper and a dash of lemon. Heat the soup, in a saucepan, taste for seasoning, add the diced vegetables and cook until heated through. Spoon into soup plates and serve with a dollop of pesto.