Low Calorie Lunch

Cold Green Apple Soup

with Fresh Flowers
Average: 5 (2 votes)
(2 votes)
Cold Green Apple Soup

Cold Green Apple Soup - A dream team of ingredients in a velvety soup with crispy filo brittle

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Health Score:
6,3 / 10
1 hr 30 min.

Healthy, because

Even smarter

Nutritional values

This soup is low in fat and calories but rich in satiating digestive fiber thanks to the apples.

Let your imagination run wild, and garnish this soup with different flowers or spices.

1 serving contains
(Percentage of daily recommendation)
Calorie294 kcal(14 %)
Protein4 g(4 %)
Fat6 g(5 %)
Carbohydrates48 g(32 %)
Sugar added15 g(60 %)
Roughage4.5 g(15 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.1 mg(7 %)
Folate39 μg(13 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C29 mg(31 %)
Potassium427 mg(11 %)
Calcium40 mg(4 %)
Magnesium43 mg(14 %)
Iron1.7 mg(11 %)
Iodine12 μg(6 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.3 g
Uric acid40 mg
Cholesterol2 mg
Development of this recipe:


1 sheet Filo dough (Or filo sheets)
1 tablespoon Whipped cream
3 tablespoons sugar
½ teaspoon cinnamon
½ cup Apple juice
1 ounce mixed Nut (eg, almonds, macadamias, cashews)
1 lemon
4 green Apple
½ cup Cider (or sparkling mineral water)
1 handful edible Flowers (eg, scented geraniums or roses)
In addition: Ice cubes
How healthy are the main ingredients?
Apple juicesugarWhipped creamcinnamonlemonApple

Kitchen utensils

1 Cutting board, 1 Brush, 1 Small knife, 1 Baking sheet, 1 Parchment paper, 1 Teaspoon, 1 Tablespoon, 1 Measuring cups, 1 Wire rack, 1 Small pot, 2 Bowls, 1 Whisk, 1 Citrus juicer, 1 Peeler, 1 Immersion blender, 1 Ladle, 1 Skillet, 1 Wooden spoon

Preparation steps

Cold Green Apple Soup preparation step 1

Spread filo dough with 1 teaspoon cream, fold and spread with remaining cream. Cut into 4 wide strips.

Cold Green Apple Soup preparation step 2

Mix 1 teaspoon of sugar with the cinnamon and sprinkle over the dough. Line a baking sheet with parchment paper.

Cold Green Apple Soup preparation step 3

Bake the dough according to package instructions in a preheated oven at 350°F until crisp. Place the filo strips on a wire rack to cool.

Cold Green Apple Soup preparation step 4

Meanwhile, place 2 tablespoons sugar with apple juice, 1/3 cup of water and agar in a small pot and bring to a boil. Remove from heat.

Cold Green Apple Soup preparation step 5

Fill a bowl with cold water and some ice cubes. Set the pot in the ice water and stir with a whisk.

Cold Green Apple Soup preparation step 6

Chop the walnuts coarsely and toast in a skillet. Add remaining sugar and allow to melt until golden brown (caramelized).

Cold Green Apple Soup preparation step 7

Spread the brittle on a piece of parchment paper to cool and then break into chunks.

Cold Green Apple Soup preparation step 8

Rinse lemon in hot water, wipe dry, cut in half and squeeze out the juice. Peel 1 half of the lemon with a potato peeler and cut peel into thin strips (julienne).

Cold Green Apple Soup preparation step 9

Rinse apples, quarter, core and dice. Mix immediately in a bowl with the lemon juice.

Cold Green Apple Soup preparation step 10

Puree apple pieces with an immersion blender and stir into the cold mixture.

Cold Green Apple Soup preparation step 11

Gently shake the flowers (to remove any insects), but do not rinse.

Cold Green Apple Soup preparation step 12

Add cold cider or sparkling water to soup, mix and distribute soup between 4 deep bowls. Garnish with julienned lemon and flowers. Serve with the brittle and filo crisps.