Broccoli Kohlrabi Soup with Gremolata
Broccoli Kohlrabi Soup with gremolata - Vegan vegetable stew with many vital substances. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Broccoli contains the phytochemical quercetin, which is said to prevent arteriosclerosis and strengthen the nerves. Kohlrabi bristles with vital substances such as immune-boosting vitamin C, antiseptic mustard oils, and digestion-stimulating fiber.
Home baked bread is perfect as a side dish. How about a hearty Wholemeal Yeast Braided Bread or Sourdough Baguette?
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 280.2 μg | (467 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 929 mg | (23 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 garlic clove
- 1 head Broccoli
- 3 stalks Celery
- 1 Kohlrabi
- 3 Tbsps olive oil
- 1 tsp ground Turmeric
- 28 ozs Vegetable broth
- salt
- peppers
- 1 bunch parsley
- 4 Tbsps hazelnut kernels
- ½ organic lemon (shell)
- Red pepper flakes
Preparation steps
Peel and chop the garlic. Clean broccoli and celery stalks, wash and cut into small florets or small pieces. Clean, peel and dice kohlrabi.
Heat 1 tablespoon oil in a saucepan. Sauté garlic, kohlrabi, broccoli, celery and turmeric for 3 minutes over medium heat. Add broth, season with salt and pepper and simmer for about 15 minutes.
Meanwhile, for the gremolata, wash parsley, shake dry and chop finely. Coarsely chop the hazelnuts. Mix parsley with nuts, lemon zest and remaining oil and season with salt, pepper and chili flakes.
Season soup again to taste, pour into bowls and serve topped with gremolata.
