Green Pea Soup with Yogurt
Green Pea soup with yogurt - Creamy but healthy!
Healthy, because
Even smarter
Nutritional values
Yogurt gets the digestion going with its lactic acid bacteria. The essential oils from peppermint have an antispasmodic effect as well as against flatulence and bloating.
Serve with a slice of whole wheat bread if you like. How about, for example, some delicious Pumpkin or Oat bread?
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 47.3 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 445 mg | (11 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 14 ozs frozen Peas
- salt
- 4 sprigs mint
- 22 ozs Vegetable broth
- 5 ozs Yogurt (low-fat)
- peppers
- 4 ozs button Mushroom
- 3 Tbsps olive oil
- 4 ozs Snow peas
Kitchen utensils
Preparation steps
Cook peas in boiling salted water for 5 minutes over low heat. Wash mint, shake dry and pluck leaves. Bring vegetable stock to a boil, simmer for 5 minutes and purée finely in a blender together with peas. Add 3.5 ounces of yogurt and half of the mint. Season soup with salt and pepper and set aside.
Clean and quarter the mushrooms. Heat 1 tablespoon oil in a frying pan. Sauté mushrooms in it for 5 minutes over medium heat; then add salt and pepper. Clean sugar snap peas, wash and cook in boiling salted water for 3 minutes. Then rinse with cold water and drain.
Heat soup again briefly. Divide into bowls and stir in 1⁄4 of each of the remaining yogurt in a circle. Top vegetable soup with snow peas and sautéed mushrooms, lightly pepper, and drizzle each with 1 tsp olive oil. Garnish soup with remaining mint leaves.
