Creamy Vegetable Soup with Meatballs
Healthy, because
Even smarter
Nutritional values
The secondary plant substance sulforaphane from cauliflower is said to be able to prevent cancer and even make chemotherapy more effective. The carrots score points with beta-carotene, a plant pigment that also gives us a beautiful skin tone.
The vegetable soup with meatballs is great to prepare and is also suitable as a meal-prep dish. If you are looking for other recipes that you can easily take to work, then take a look here.
(Percentage of daily recommendation)
| Calorie | 601 cal. | (29 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.6 g | (42 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 132.1 μg | (220 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 18.4 mg | (153 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 238 μg | (79 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 19.4 μg | (43 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,874 mg | (47 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 6.7 mg | (84 %) | ||
| Saturated fatty acids | 16.7 g | |||
| Uric acid | 376 mg | |||
| Cholesterol | 166 mg | |||
| Complete sugar | 16 g |
Ingredients
- For the soup
- 1 small head Cauliflower
- 2 carrots
- 1 little yellow Zucchini
- 1 little green Zucchini
- 1 stalk Leeks
- 1 l Vegetable broth
- salt
- peppers
- 150 grams Crème fraiche
- Dill (for garnish)
- For the meatballs
- 50 grams Long grain rice
- salt
- 2 slices Toast
- 1 onion
- 1 bunch Dill
- 500 grams mixed ground meat
- 1 medium egg
- salt
- freshly ground pepper
Preparation steps
For the soup: Rinse and trim the vegetables. Cut the cauliflower into florets. Thinly slice the carrots, zucchini and leek. Heat the vegetable broth in a large pot, add the vegetables and cook until tender, around 15 minutes.
For the meatballs: Cook the rice in salted water according to package instructions. Remove the crust from the toast and soak in lukewarm water. Peel the onion and finely chop. Rinse the dill, shake dry and chop finely. Drain the rice, rinse under cold water and drain again. Mix with the meat, egg, onion and 1/2 dill. Squeeze out the excess water from the bread, add to the meat mixture and season with salt and pepper. Mix until combined.
Shape the meat mixture into small meatballs. Add to the vegetable soup and simmer for 6-8 minutes.
Stir the crème fraîche and remaining dill into the soup and season with salt and pepper. Serve garnished with dill.
