Apple and Elderberry Soup
Apple and Elderberry Soup - Properly refined, while super easy to prepare
Healthy, because
Even smarter
Nutritional values
This recipe is very low in calories and fat, but still very flavorable, making it a perfect diet dish.
Use pre-cooked beets to shorten the cook time.
(Percentage of daily recommendation)
| Calorie | 91 cal. | (4 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 258 mg | (6 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 0 mg |
Kitchen utensils
Preparation steps
Peel ginger and shallot and cut into small dice.
Rinse the beet thoroughly, peel and dice (wear gloves if desired to prevent hands from staining).
Rinse the apple, cut into quarters and remove the core. Finely dice 2 apple quarters and cut the rest into thin wedges.
Heat the oil in a pot and sauté the shallot and ginger until translucent. Add diced beet and apple and cook briefly.
Pour in the broth and bring to a boil, then cover and cook over medium heat until vegetables are tender, about 10 minutes. Puree with an immersion blender.
Meanwhile, in another pot, bring 8 cups of salted water to a boil. Separate the eggs. Place the whites in a tall vessel and whisk with a hand mixer until stiff, then beat in the honey. (Reserve the egg yolks for another use.)
Form egg whites into ovals with a tablespoon and add to the boiling water. Simmer until they rise to the surface, turning once, 6-8 minutes.
Add the apple slices to the soup and cook briefly. Season with elderberry juice, salt and pepper.
Remove the dumplings with a skimmer and drain. Add to the soup and serve immediately.
