Asian Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The Asian Mu-Err mushrooms have a positive influence on the heart and circulation system thanks to their slightly blood-thinning effect. In traditional Chinese medicine, they are therefore mainly used to treat circulatory disorders, the risk of thrombosis, high cholesterol levels and arteriosclerosis. The cauliflower contains a lot of vitamin C, which strengthens the immune system. Unlike most other types of cabbage, it is easily digestible and easily digested.
To achieve a longer lasting satiation, you can additionally prepare this vegetable soup with potatoes, rice noodles or tofu.
You can also use various vegetable leftovers from the day before in the soup.
(Percentage of daily recommendation)
| Calorie | 138 cal. | (7 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 56.1 μg | (94 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 654 mg | (16 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 carrots
- 1 garlic clove
- 1 red Bell pepper
- 50 grams soybean sprout
- 25 grams dried Wood Ear Mushrooms
- 100 grams Frozen pea
- ½ stalk Leeks
- 150 grams Cauliflower
- ½ tsp Sambal oelek
- 2 Tbsps soy sauce
- 1 pc 20 g ginger (approximately 3/4 ounce)
- ½ stalk Lemongrass
- cornstarch
- 1 l Vegetable broth
- 1 Tbsp soybean oil
Preparation steps
Cover the dried mushrooms with boiling water and let sit for 20 minutes. Peel ginger and garlic and chop finely. Trim both ends of lemongrass and peel tough outer layer. Cut lemongrass finely. Peel carrot and cut into sticks. Rinse leek and cut into thin rings. Rinse cauliflower and divide into florets. Rinse sprouts and drain. Rinse red bell pepper, dry, halve and remove seeds and ribs and cut into bite-size pieces.
Sauté garlic, ginger and lemongrass in oil, add carrots continue to sauté. Add cauliflower, red pepper, and leek and cook briefly. Add vegetable broth. Drain the mushrooms through a sieve and add to the vegetables. Simmer covered for about 10 minutes. Add the peas and sprouts continue to simmer, uncovered, for about 3 minutes. Add soy sauce and sambal oelek. Thicken broth with a little cornstarch mixed with water, if desired. Serve immediately.
