Elderberry Soup with Dumplings

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Elderberry Soup with Dumplings
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Health Score:
7,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
352
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein7.97 g(8 %)
Fat4.98 g(4 %)
Carbohydrates73.58 g(49 %)
Sugar added22.71 g(91 %)
Roughage10.99 g(37 %)
Vitamin A146.42 mg(18,303 %)
Vitamin D1.68 μg(8 %)
Vitamin E0.22 mg(2 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.43 mg(39 %)
Niacin2.53 mg(21 %)
Vitamin B₆0.37 mg(26 %)
Folate18.88 μg(6 %)
Pantothenic acid0.75 mg(13 %)
Biotin7.38 μg(16 %)
Vitamin B₁₂0.62 μg(21 %)
Vitamin C53.21 mg(56 %)
Potassium654.67 mg(16 %)
Calcium208.24 mg(21 %)
Magnesium27.35 mg(9 %)
Iron2.37 mg(16 %)
Iodine43.43 μg(22 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.46 g
Cholesterol12.89 mg

Ingredients

for
4
For the soup
500 grams Elderberry
1 Vanilla bean
½ fresh lemon
200 milliliters Apple juice (unsweetened)
2 small Apple
2 tablespoons cornstarch
3 tablespoons honey (or brown sugar)
1 handful mint (for garnishing)
For the dumplings
3 egg whites
1 teaspoon lemon juice
40 grams powdered sugar
1 pinch salt
½ liter milk
How healthy are the main ingredients?
ElderberryApple juicehoneymintlemonApple

Preparation steps

1.

For the soup: clean elderberries and rinse, drain well. Combine with slit vanilla pod, one piece of lemon peel, squeezed lemon juice, apple juice and 450 ml (approximately 2 cups) of water and bring to a boil. Reduce heat and simmer for about 10 minutes or until berries fall apart. Strain through a fine sieve into a second pot. Peel apples, quarter and core, cut into wedges. Mix cornstarch with cold water and add to soup, stir until it thickens. Add apple wedges, season with honey or sugar and let stand for 3-4 minutes.

2.

For the dumplings: beat egg whites with lemon juice until stiff, gradually add sugar. Bring milk to a boil and remove from heat. With 2 tablespoons, take egg white mixture and place into hot milk. Cook, turning over, for about 3 minutes. Remove with a slotted spoon and place on a kitchen towel. Pour soup into bowls and garnish with dumplings and mint leaves. Serve.