Elderberry Soup

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Elderberry Soup
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Health Score:
6,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
297
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie297 kcal(14 %)
Protein2.87 g(3 %)
Fat0.59 g(1 %)
Carbohydrates73.68 g(49 %)
Sugar added28.18 g(113 %)
Roughage8.95 g(30 %)
Vitamin A61.12 mg(7,640 %)
Vitamin D0 μg(0 %)
Vitamin E0.05 mg(0 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.15 mg(14 %)
Niacin1.2 mg(10 %)
Vitamin B₆0.25 mg(18 %)
Folate9.7 μg(3 %)
Pantothenic acid0.19 mg(3 %)
Biotin3.06 μg(7 %)
Vitamin B₁₂0.03 μg(1 %)
Vitamin C63.66 mg(67 %)
Potassium409.15 mg(10 %)
Calcium58.55 mg(6 %)
Magnesium10.22 mg(3 %)
Iron2 mg(13 %)
Iodine9.19 μg(5 %)
Zinc0.18 mg(2 %)
Saturated fatty acids0.03 g
Cholesterol0 mg

Ingredients

for
4
For the meringues
2 egg whites
1 teaspoon lemon juice
80 grams powdered sugar
For the soup
400 grams Elderberry
1 small Pear
400 milliliters black Currant juice (unsweetened)
200 milliliters Apple juice (unsweetened)
2 tablespoons honey
1 lemon
1 Vanilla bean
1 tablespoon cornstarch
How healthy are the main ingredients?
ElderberryApple juicehoneyPearlemon

Preparation steps

1.

Preheat the oven to 100°C (approximately 200°F).

2.

Whip the egg whites with the lemon juice until stiff and gradually sprinkle in the  powdered sugar. Fill the cream into a piping bag with a smooth nozzle. Squeeze small amounts of the cream on a lined baking sheet and bake for about 30 minutes in the preheated oven, until the meringues are crisp. Make sure the merengues remain white Remove and let cool completely.

3.

Rinse the elderberries, remove stems and drain well. Peel the pear, quarter, remove the core and cut the quarters into small pieces. Add the currant juice with apple juice, 150 ml (approximately 3/4 cup) of water and the honey and boil. Cut a piece of lemon peel, squeeze the juice of the lemon and add to the pot. Also, slit the vanilla bean and place int he pot. Stir the cornstarch with 2 tablespoons of cold water and slightly thicken the soup. Add the pear pieces and elderberries and leave for 2-3 minutes.

4.

Remove the vanilla pod and serve the soup hot or cold with the meringues as garnish.