Hearty Vegetable Soup
Healthy, because
Even smarter
Nutritional values
This vegetable soup gives us an energy kick, because the pungency of the chillies triggers a slight sensation of pain in us, which leads to the release of endorphins. Bitter substances from the celery activate our intestines, vitamin C from the paprika awakens our immune system and the long-chain carbohydrates from the potatoes give us power.
If you like, you can cut 2 more spicy sausages into the soup or fry about 300 g of minced beef until crumbly and add it. A rye sourdough bread goes well with the hearty vegetable soup. If children are eating with you, it is recommended to season the soup with less chilli and pepper and to replace the red wine with vegetable stock.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 40.8 μg | (68 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 950 mg | (24 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams floury potatoes
- 2 sticks Celery
- 1 onion
- 2 garlic cloves
- 1 red Bell pepper
- 1 red chili pepper
- 3 Tbsps olive oil
- 1 Tbsp Tomato paste
- 100 milliliters Red wine
- 600 milliliters Vegetable broth
- 250 grams lumpy Tomatoes
- 200 grams red Beans (canned)
- 1 bay leaf
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped Fresh herbs (such as thyme and rosemary)
- 2 Tbsps freshly grated Parmesan
Preparation steps
Peel and dice the potaotes. Rinse and slice the celery. Peel and finely chop the onion and garlic. Rinse the pepper and chile, halve and cut into small cubes.
Saute the prepared vegetables in hot oil for 1-2 minutes. Stir in the tomato paste and deglaze with the red wine. Pour in the broth. Add the tomatoes, drained beans and bay leaf. Season with salt and pepper. Let simmer for about 45 minutes over low heat.
Add more broth, if necessary. Remove the bay leaf. Stir in the herbs and parmesan. Season with salt and pepper and serve.
