Creamy Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The green beans belong to the legumes and therefore score with proteins. We need these for strong muscles, the building of new cells and hormones. In addition, the beans contain folate, which is important for protein metabolism. The secondary plant substance sulforaphane from cauliflower is said to be able to prevent cancer and even make chemotherapy more effective.
Cream soup is always a good choice, especially on cold and rainy days the soup warms us up. Serve a piece of wholemeal baguette with the soup or if it should remain low carb then low carb pancakes with spinach and cheese. You can find the recipe here.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 74.9 μg | (125 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 849 mg | (21 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 carrots
- 400 grams green Beans
- 400 grams Cauliflower
- 1 Endive
- 1 onion
- 2 Tbsps sunflower oil
- salt
- freshly ground peppers
- 800 milliliters Vegetable broth
- 200 milliliters Whipped cream
- 2 Tbsps scallions
Preparation steps
Peel carrot and cut into 3-4 cm (approximately 1-1 1/2 inch) long sticks. Rinse green beans, trim and cut in half diagonally. Rinse cauliflower and drain. Rinse endive, trim, remove hard stalk and cut leaves into wide strips. Peel onion and chop.
Heat oil in a saucepan, saute prepared vegetables for approximately 2 minutes and season with salt and pepper. Add broth and simmer for about 10 minutes.
Add cream and mix well. Continue to simmer for 2-3 minutes and then add chives. Serve seasoned to taste with salt and pepper.
