Light And Refreshing

Cold Vegetable Soup

with Cucumber, Celery and Bell Pepper
4.333335
Average: 4.3 (3 votes)
(3 votes)
Cold Vegetable Soup

Cold Vegetable Soup - Spanish summer classic in a very green shade!

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
235
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whether in classic red or, as here in green: thanks to a concentrated load of vegetables, the cold soup is a hot tip for the nutritionally conscious. It is stingy with fat and calories, but it satiates in a gentle way due to the abundant fibre. Plenty of vitamins, minerals and secondary plant substances also ensure fitness - even at 30 degrees in the shade.

Your kid doesn't like to eat vegetables? With this soup he gets a big portion without noticing it. But then leave out the chilli pepper and season with just a little pepper. By the way: the soup is also ideal for picnics or lunch breaks: just keep it cool in a thermos flask!

1 serving contains
(Percentage of daily recommendation)
Calorie235 kcal(11 %)
Protein5 g(5 %)
Fat11 g(9 %)
Carbohydrates25 g(17 %)
Sugar added2 g(8 %)
Roughage8 g(27 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.5 mg(36 %)
Folate73 μg(24 %)
Pantothenic acid1 mg(17 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C158 mg(166 %)
Potassium807 mg(20 %)
Calcium179 mg(18 %)
Magnesium50 mg(17 %)
Iron3.6 mg(24 %)
Iodine10 μg(5 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2 g
Uric acid83 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 slices Whole Grain Toast
1 green chile pepper
1 pound Cucumber
6 sprigs Sorrel (or arugula)
2 garlic
1 bunch scallions
1 yellow Bell pepper
2 stalks Celery
3 tablespoons White vinegar
2 tablespoons olive oil
salt
peppers
Tabasco sauce (green)
How healthy are the main ingredients?
olive oilCucumbergarlicCelerysalt
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Blender

Preparation steps

1.
Cold Vegetable Soup preparation step 1

Cut crust off toast and soak in a little cold water. (reserve up to a 3 cm/approximately 1-inch long piece for garnish) Rinse chile pepper and cucumber, remove seeds and chop coarsely. Set aside some cucumber pieces.

2.
Cold Vegetable Soup preparation step 2

Rinse sorrel or arugula, shake dry and chop coarsely. Peel garlic, rinse scallions and bell pepper and trim. Chop coarsely.

3.
Cold Vegetable Soup preparation step 3

Rinse celery and trim or remove strings. Chop 1 stick of celery coarsely and set aside the rest.

4.
Cold Vegetable Soup preparation step 4

Squeeze toast, add to a blender with prepared vegetables and sorrel.

5.
Cold Vegetable Soup preparation step 5

Add vinegar and olive oil and blend everything very fine (alternatively puree with an immersion blender in a high vessel.) Season with salt, pepper and a little Tabasco sauce.

6.
Cold Vegetable Soup preparation step 6

Refrigerate for at least 2 hours - it tastes best when it is well chilled! Before serving, garnish with the cucumber pieces. Finely chop the celery and sprinkle over the cold soup.