Clear Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The clear soup with vegetables scores with fibre-rich potatoes, immune-strengthening paprika and protein-rich kidney beans. The various essential oils from the onion, garlic and spring onions help our body fend off disease-causing bacteria and viruses.
You can serve the clear soup with vegetables as a tasty starter or prepare the recipe for two portions as a main meal. Either way, a slice of wholemeal baguette goes well with the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 232 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 113 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 200 grams waxy potatoes
- 2 stalks Celery
- 1 onion
- 4 scallions
- 2 garlic cloves
- 2 yellow Bell pepper
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 1 l Vegetable broth
- 400 grams Kidney beans (canned)
- 2 fresh bay leaves
- salt
- peppers
Preparation steps
Rinse the potatoes, celery, onion, green onion, garlic and pepper, peel and cut into small pieces, strips or cubes. Saute everything briefly together in hot oil. Add the tomato paste and pour in the broth. Bring to a boil and add the beans and the bay leaf to the soup. Season with salt and pepper and let simmer for about 15 minutes.
Season the soup and serve distributed into bowls.
