Beet Soup with Savoy Cabbage and Kimchi
Beet soup with savoy cabbage and kimchi - Conjures up gorgeous color on dreary days
Healthy, because
Even smarter
Nutritional values
Goodbye tiredness: Beet root scores with plenty of folate (folic acid) and iron. The body needs both micronutrients for blood formation - and thanks to vitamin C from lemon juice, it can absorb iron well. Glucosinolates are responsible for the typical taste of cabbage vegetables. They also have an antioxidant effect and can thus reduce the risk of various types of cancer (for example, colon cancer).
Instead of beet, you can also prepare the creamy soup with carrots, sweet potatoes or pumpkin. If you don't like cilantro, simply replace the herb with flat-leaf parsley.
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 198 μg | (66 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,209 mg | (30 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 2 large onions (à 2.5 -3 ounces)
- 24 ozs Beets
- 1 Apple
- 4 Tbsps Peanut oil
- 22 ozs Vegetable broth
- 1 Spelt- Whole wheat bun (day old)
- 1 Tbsp butter
- salt
- 24 ozs Savoy cabbage
- 1 handful cilantro leaves
- 7 ozs Whipped cream
- peppers
- 2 Tbsps -3 lemon juice
- 6 Tbsps Kimchi (refrigerated)
- 1 Tbsp Sesame seeds
Kitchen utensils
Preparation steps
Peel and dice the onions. Peel beet and cut into 1/2 - 1 inch cubes. Wash the apple, cut it into quarters, remove the core and cut the apple quarters into bite-sized pieces.
Heat 3 tablespoons of oil in a saucepan. Sauté onions, beet and apple pieces in it for approx. 3 minutes over medium heat. Add broth, bring to a boil, cover with lid and simmer for 30 minutes over medium heat.
Meanwhile, cut rolls into cubes of about 1/2 inch. Heat the remaining oil and butter in a frying pan. Add bread cubes and toast over medium heat for 3-4 minutes until golden brown. Lift out croutons, drain on paper towels, and season with salt.
Clean savoy cabbage, wash and remove hard stalk. Cut savoy cabbage into fine strips and cook in boiling salted water for about 4 minutes. Drain and drain well. Meanwhile, wash cilantro and shake dry.
Finely puree the soup with a hand blender. Stir in whipped cream, season with salt, pepper and lemon juice and add savoy cabbage strips. Divide soup among 4 bowls and serve with kimchi, croutons, cilantro and sesame seeds.
