Broccoli Zucchini Soup
Broccoli Zucchini Soup - Light dinner with lots of fiber
Healthy, because
Even smarter
Nutritional values
Potatoes are great fillers: they provide long-chain carbohydrates that can only be metabolized slowly by the body. For people with high blood pressure, zucchini are the perfect choice, because the vegetable brings a lot of blood pressure-lowering potassium to the plate.
If you like, prepare a larger portion of the broccoli zucchini soup and freeze some of it so you always have a healthy and quick meal at hand.
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 272.4 μg | (454 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 stalks Celery (with greens)
- 3 potatoes
- 2 Tbsps olive oil
- 36 ozs Vegetable broth
- salt
- peppers
- 1 Zucchini
- 14 ozs Broccoli
- 38 ozs Baby spinach
- 1 Tbsp lemon juice
- 2 ozs Feta
- 2 Tbsps Pumpkin seed
Kitchen utensils
Preparation steps
Clean the celery, wash, set aside the green, cut the stalks into small pieces. Peel, wash and coarsely dice the potatoes.
Heat oil in a saucepan. Sauté celery and potatoes for 3 minutes over medium heat. Add broth and simmer everything for 10 minutes at low heat.
Along the way, clean and wash the zucchini and broccoli. Cut zucchini into small pieces and broccoli into florets, finely dice the stalk. Wash spinach and shake dry.
Add zucchini, broccoli and spinach to soup and simmer for another 7 minutes. Puree broccoli-zucchini soup with a hand blender until very fine and creamy, season with lemon juice, salt and pepper and pour into bowls. Crumble feta over it, grind pepper over it and garnish with pumpkin seeds and celery leaves.
