Cold Vegetable Soup
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!
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 slices Whole Grain Toast
- 1 green chili pepper
- 1 lb Cucumber
- 6 sprigs Sorrel (or arugula)
- 2 garlic cloves
- 1 bunch scallions
- 1 yellow Bell pepper
- 2 stalks Celery
- 3 Tbsps White vinegar
- 2 Tbsps olive oil
- salt
- peppers
- Tabasco sauce (green)
Preparation steps
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.
Rinse sorrel or arugula, shake dry and chop coarsely. Peel garlic, rinse scallions and bell pepper and trim. Chop coarsely.
Rinse celery and trim or remove strings. Chop 1 stick of celery coarsely and set aside the rest.
Squeeze toast, add to a blender with prepared vegetables and sorrel.
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.
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.