Beet Soup with Pepitas
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Beet Soup with Pepitas - Colorful and tasty!
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
200
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 734 mg | (18 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 8 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 450 grams Beets
- 2 starchy potatoes (150 grams) (approximately 5 ounces)
- 1 onion
- 1 tsp butter (5 grams)
- 800 milliliters Vegetable broth
- 4 Tbsps Pumpkin seed (60 grams)
- 4 stalks parsley
- salt
- peppers
- 2 Tbsps Red wine vinegar
- 4 tsps Sour cream (40 grams)
Preparation steps
1.
Peel, rinse and dice the beets and potatoes. Peel the onion and finely chop.
2.
Melt the butter in a saucepan, sweat the onion until soft over medium heat, add the beets and potatoes and steam for 1-2 minutes. Add the broth and simmer for 25-30 minutes over medium heat.
3.
Meanwhile, toast the pepitas in a dry frying pan until fragrant, remove and let cool. Rinse the parsley, shake dry and chop the leaves.
4.
Mash the beets and potatoes and season with salt and pepper. Add the vinegar, distribute between 4 serving bowls and garnish with a dollop of sour cream, pepitas and parsley.
