Creamy Arugula Soup

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Creamy Arugula Soup
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
253
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie253 kcal(12 %)
Protein6.74 g(7 %)
Fat12.09 g(10 %)
Carbohydrates32.65 g(22 %)
Sugar added0 g(0 %)
Roughage1.52 g(5 %)
Vitamin A372.74 mg(46,593 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.34 mg(3 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.43 mg(20 %)
Vitamin B₆0.14 mg(10 %)
Folate32.1 μg(11 %)
Pantothenic acid0.18 mg(3 %)
Biotin2.84 μg(6 %)
Vitamin B₁₂0.04 μg(1 %)
Vitamin C8.61 mg(9 %)
Potassium157.69 mg(4 %)
Calcium101.47 mg(10 %)
Magnesium11.92 mg(4 %)
Iron2.54 mg(17 %)
Iodine3.9 μg(2 %)
Zinc0.23 mg(3 %)
Saturated fatty acids6.77 g
Cholesterol31.91 mg

Ingredients

for
2
Ingredients
1 onion
2 garlic
1 bunch Soup vegetables
1 stale Whole wheat bun
3 teaspoons butter
18 ounces Vegetable broth
1 bunch Arugula
2 tablespoons Whipped cream
Sea salt
1 teaspoon grated Lemon peel
How healthy are the main ingredients?
ArugulaWhipped creamoniongarlic

Preparation steps

1.

Peel and finely chop the onion and garlic. Rinse and chop the soup vegetables. Cut the bread into small cubes. Melt 1 tablespoon of butter in a saucepan. Saute the onion and half of the garlic over low heat until translucent. Add the soup vegetables and cook for 2-3 minutes. Pour in the broth, cover and simmer over low heat for about 15-20 minutes.

2.

Rinse the arugula, remove the stems and drain well. Heat the remaining butter in a pan. Fry the bread cubes with the remaining garlic over medium heat until crispy. Stir the cream into the soup. Bring to a boil. Season with salt and lemon zest. Add the arugula, puree the soup and heat. Serve sprinkled with croutons.