Broccoli Soup with Zucchini and Mushrooms
Healthy, because
Even smarter
Nutritional values
Broccoli is a good source of fiber and protein.
Serve this with whole wheat bread for added fiber.
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 249.2 μg | (415 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 822 mg | (21 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 onion
- ¾ oz ginger
- 18 ozs Broccoli
- 2 Zucchini
- 2 Tbsps Canola oil
- 3 ozs dry white wine
- 20 ozs Vegetable broth
- 8 ozs Mushrooms (such as brown mushrooms or shiitake)
- 2 Tbsps butter
- 7 ozs Buttermilk
- salt
- freshly ground peppers
- Nutmeg (freshly grated)
- 1 splash lemon juice
- 4 Tbsps scallions
Preparation steps
Peel the onion and ginger and finely chop. Rinse broccoli and divide into florets. Peel the broccoli stalks and cut out hard spots. Cut the stems into small cubes. Trim the zucchini, rinse and chop. Pour the oil in a large hot pot and sauté the onions with the ginger. Sauté the broccoli stalks. Deglaze with the wine and add the broccoli florets and zucchini to the pan. Now pour in enough broth so that the vegetables are almost covered. Bring to a boil, then reduce the heat and simmer for about 10 minutes.
Meanwhile, rinse the mushrooms and cut into slices. Cook in the hot butter in a pan over moderate heat, stirring occasionally 6-8 minutes, until liquid vaporizes.
Stir in the buttermilk into the soup and puree. If necessary add a little broth or simmer to reduce. Season with salt, pepper and nutmeg. Drizzle with lemon juice to taste.
Season the mushrooms with salt and pepper and distribute on four soup plates. Pour over the soup and serve sprinkled with chives.
