Healthy Dinner

Green Power Soup

with spinach, peas and mint
5
Average: 5 (17 votes)
(17 votes)
Green Power Soup

Green Power Soup - concentrated power of minerals and vitamins. Photo: Beeke Hedder

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
255
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spinach provides a considerable amount of pro-vitamin A, which promotes vision and a radiant complexion. Peas provide vegetable protein and valuable fiber, which stimulates digestion and positively affects the intestinal flora.

Canned peas should be avoided, as they often contain a lot of salt and sugar. Instead, use fresh peas.

1 serving contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein10 g(10 %)
Fat14 g(12 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K412.4 μg(687 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.5 mg(36 %)
Folate246 μg(82 %)
Pantothenic acid1.1 mg(18 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C77 mg(81 %)
Potassium1,084 mg(27 %)
Calcium158 mg(16 %)
Magnesium120 mg(40 %)
Iron6.7 mg(45 %)
Iodine17 μg(9 %)
Zinc2 mg(25 %)
Saturated fatty acids7.9 g
Uric acid133 mg
Cholesterol0 mg
Complete sugar4 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ozs russet potato
1 onion
1 garlic clove
14 ozs Spinach
1 Tbsp mint
2 Tbsps olive oil
10 ozs Peas (split)
34 ozs Vegetable broth
5 ozs Coconut milk
salt
peppers
Nutmeg
How healthy are the main ingredients?
Coconut milkSpinacholive oilmintoniongarlic clove
Preparation

Kitchen utensils

1 Pot, 1 Immersion blender, 1 Cutting board, 1 Large knife, 1 Peeler, 1 Slotted spatula

Preparation steps

1.

Peel potatoes and cut into coarse pieces. Peel and very finely chop the onion and garlic.

2.

Wash spinach and mint, shake dry and pluck off the leaves. Then chop both coarsely.

3.

Heat olive oil in a pot, add onions and garlic and cook over high heat for 1-2 minutes until translucent. Then add potatoes and fry for another 3 minutes.

4.

Reduce heat and add peas, mint and vegetable broth. Stir everything together and bring to a boil.

5.

Then add spinach to pot and simmer for about 10 minutes until potatoes are cooked. Using a blender, finely puree everything until there are no more pieces.

6.

Finally, season the soup with 4 ounces of coconut milk, salt, pepper and nutmeg. Divide the soup among plates and decorate with the remaining coconut milk.