Herb Soup with Vegetables and Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 37.8 μg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 175 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the soup
- 1 Cucumber
- 30 grams mixed Fresh herbs (such as chervil, parsley, dill)
- 1 bunch Cress
- 500 grams Yogurt (low-fat)
- 250 milliliters Vegetable broth
- 2 garlic cloves
- 1 Tbsp grapeseed oil
- 1 whole lemon
- salt
- cayenne pepper
Preparation steps
For the soup, peel the cucumber, halve, core and chop roughly. Rinse the mixed herbs, shake dry, pluck the leaves and puree together with the watercress and cucumber in a blender. Add in the yogurt, the broth, peeled garlic and grapeseed oil, and puree again.
Slightly grate the lemon peel and squeeze out the juice. Add the lemon zest, the lemon juice and cayenne pepper to the soup and season with salt. Chill the soup in refrigerator for least 30 minutes.
For the salsa, rinse the cucumber, cut in half lengthwise, scrape out the seeds and dice into small pieces. Blanch the tomatoes in boiling water. Remove the tomatoes from water, peel, cut into quarters, cut out the core and then cut into small cubes. Peel the shallot and chop finely. Toss the chopped shallot with the tomatoes and cucumber in a bowl. Add in the sugar and lemon juice, and season with salt.
Leave the salsa aside for about 15 minutes, then season to taste and mix in the smoked trout.
Season the soup before serving and pour into glasses. Serve the soup with the salsa on it.
