Chilled Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The paprika contains the secondary plant substances luteolin and apigenin. These are able to inhibit the new formation of sugar and fat. This means that the paprika is helpful in a diabetes preventive diet. The tomatoes also score points with the natural plant pigment lycopene, which has an antioxidant effect.
The cold soup with colorful vegetables is perfect for hot summer days, because it cools us down. The cold vegetable soup is well known from southern Spain and Portugal. There it is also called Gazpacho.
(Percentage of daily recommendation)
| Calorie | 186 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 28.6 μg | (48 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 903 mg | (23 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 3 slices Whole Wheat Bread
- 400 milliliters Vegetable broth
- 6 Tomatoes
- 1 yellow Bell pepper
- 1 onion
- 1 garlic clove
- 400 grams Pickled cucumber
- 2 sprigs Basil
- 2 Tbsps olive oil
- 100 milliliters Tomato juice
- lemon juice
- 1 pinch sugar
- salt
- peppers
Preparation steps
Soak the whole wheat bread in a little vegetable stock. Rinse the tomatoes, remove the stalks and blanch in boiling salted water. Rinse, peel, quarter and remove the seeds. Then pass through a sieve and add to the remaining broth. Rinse the bell peppers, cut in half, remove the seeds and ribs and roughly chop. Peel the onion and garlic and finely chop. Rinse, trim and cut the scallion into thin rings. Cut about half of the quartered tomatoes and pickled cucumbers into small cubes and mix with half of the scallions, then chop the rest coarsely.
Mix the coarsely diced bell peppers pieces, the other half of the scallions, onions, garlic and diced tomatoes and pickled cucumbers with the soaked bread in a blender. Pluck the basil leaves, mix together with the olive oil and the tomato juice in the blender and puree. Possibly add some more vegetable stock and season with lemon juice, sugar, salt and pepper.
Pour the soup into bowls and place the small diced vegetables on top. Serve with the remaining basil as garnish.
