Green Power Soup
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.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 412.4 μg | (687 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,084 mg | (27 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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
Preparation steps
Peel potatoes and cut into coarse pieces. Peel and very finely chop the onion and garlic.
Wash spinach and mint, shake dry and pluck off the leaves. Then chop both coarsely.
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.
Reduce heat and add peas, mint and vegetable broth. Stir everything together and bring to a boil.
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.
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.