Creamy Broccoli-Zucchini Soup
Healthy, because
Even smarter
Nutritional values
Broccoli is rich in fiber, protein and vitamin C while zucchini adds vitamins like A and E to this soup.
Whole wheat noodles taste delicious in this dish.
(Percentage of daily recommendation)
| Calorie | 252 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 158.9 μg | (265 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the soup
- 6 ozs Broccoli
- 4 ozs Zucchini
- 1 onion
- 1 garlic clove
- 1 tsp Canola oil
- 10 ozs Vegetable broth
- 7 ozs milk
- 2 Tbsps Sour cream
- salt
- freshly ground pepper
- mint
- Dill
- For the croutons
- 1 slice Toast
- 1 Tbsp Garlic butter
Preparation steps
For the soup: Rinse broccoli and zucchini. Cut zucchini into cubes. Peel and chop the onion and garlic. Heat oil in a pot, add the onion and garlic and cook until soft. Add broccoli, zucchini, a little mint and dill. Sauté for about 5 minutes while stirring.
Pour in broth and cook until vegetables are tender, about 15 minutes. Stir in half of the milk, bring to a boil and puree. Stir in sour cream and season with salt and pepper. Heat the remaining milk in a small pot and whip into a froth.
For the croutons: Cut the bread into cubes and fry in a pan with butter.
Pour the soup into bowls and garnish with frothy milk, dill and mint. Serve with croutons.
