Creamy Pepper Soup with Rice and Avocado
The peppers contain the secondary plant substances luteolin and apigenin. These are able to inhibit the new formation of sugar and fat. This means that the peppers are helpful in a diabetes preventive diet.
With this delicious paprika cream soup you can vary with pleasure. Instead of natural rice you can also use wholemeal soup noodles. If you don't get avocados, the soup also tastes good with corn grains. The soup is suitable for a vegan diet if you replace the cream with soy cream or another vegan cream alternative. You can also be creative with the seasoning, chili, curry or herbs refine the soup.
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 27.5 μg | (46 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 200 grams parboiled Long grain rice
- salt
- 1 jar grilled Bell pepper (about 250 grams)
- 500 grams Tomatoes
- 2 Tbsps Tomato paste (40 grams)
- 1 Tbsp Ketchup (15 grams)
- 1000 milliliters Vegetable broth
- peppers
- 1 Tbsp Whipped cream (10 ml)
- 2 Avocados
- 1 tsp lemon juice
- ¼ bunch Basil
Preparation steps
Rice cook in plenty of salted water according to package instructions.
Meanwhile drain peppers in a colander. Blanch tomatoes, peel, halve and remove seeds. Coarsely chop tomato pulp and put tomato paste, ketchup, broth and peppers into a pot. Cook over medium heat, puree and season with salt and pepper. Stir in cream.
Halve avocados, remove pits, peel, cut flesh into small cubes and sprinkle with lemon juice. Rinse basil, shake dry and pluck leaves.
Mix soup well. Drain rice and carefully add to soup. Spread avocado pieces and basil leaves on soup and serve immediately.