Chilled Soup with Melon
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
209
calories
Calories
Healthy, because
Even smarter
Nutritional values
Watermelon adds a delicious sweet note and nutrients like vitamin A and B6 to this gazpacho-like soup.
Serve this soup with some griddled whole wheat bread for added fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 51.9 μg | (87 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 slices white bread
- 1.333 cups Watermelon (diced)
- 3 fully ripe Beefsteak tomato (peeled, deseeded and diced)
- 1 Cucumber (peeled, deseeded and diced)
- 1 red pepper (diced)
- 1 white onion (finely diced)
- 1 clove garlic cloves (finely diced)
- 2 Tbsps Lime juice
- 2 Tbsps olive oil
- cayenne pepper
- paprika
- 1 tsp butter
- 1 handful Chives (with flowers, chopped)
Preparation steps
1.
Remove the crusts from one slice of bread and soften in a little water.
2.
In a food processor, blend the watermelon, tomatoes, cucumber, and red pepper to a purée. Squeeze the excess water out of the white bread and blend into the vegetable purée together with the onion and garlic. Add around 9 ounces of cold water until the desired consistency is achieved. Season to taste with lime juice, olive oil, salt, cayenne pepper, and a pinch of paprika.
3.
Cover the soup and chill for at least 30 minutes. Cut the remaining slice of bread into small cubes and fry in butter in a pan until golden brown.
4.
Spoon or pour the chilled soup into glasses and garnish with the croutons and the chives, including flowers. If desired, arrange in a decorative melon half with ice cubes.
