Herb Soup with Vegetables and Fish

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Herb Soup with Vegetables and Fish
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
170
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie170 cal.(8 %)
Protein17 g(17 %)
Fat5 g(4 %)
Carbohydrates13 g(9 %)
Sugar added1 g(4 %)
Roughage2.9 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D9 μg(45 %)
Vitamin E2.2 mg(18 %)
Vitamin K37.8 μg(63 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate73 μg(24 %)
Pantothenic acid2 mg(33 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C42 mg(44 %)
Potassium938 mg(23 %)
Calcium257 mg(26 %)
Magnesium60 mg(20 %)
Iron1.6 mg(11 %)
Iodine14 μg(7 %)
Zinc1.2 mg(15 %)
Saturated fatty acids0.8 g
Uric acid175 mg
Cholesterol28 mg
Complete sugar13 g

Ingredients

for
4
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
For the salsa
½ Cucumber
1 yellow Tomato
1 red Tomato
1 shallot
salt
1 pinch sugar
lemon juice
1 smoked trout
How healthy are the main ingredients?
Cressgrapeseed oilsugarCucumbergarlic clovelemon

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

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