Light And Refreshing

Iced Kefir Soup

with Blackberries
4.5
Average: 4.5 (6 votes)
(6 votes)
Iced Kefir Soup

Iced Kefir Soup - Made quickly - a perfect cooling soup for hot summer days

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
333
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light soup contains hardly any fat and only natural sugar from the berries, but plenty of minerals such as calcium, potassium and magnesium. Calcium is an important building material for bones and teeth, potassium ensures the right pressure in the cells, and magnesium has a significant influence on muscle activity.

Iced kefir soup is also very suitable as a snack at home or at work, because it can be quickly stirred together, remaining in the refrigerator until you enjoy it.

1 serving contains
(Percentage of daily recommendation)
Calorie333 kcal(16 %)
Protein20 g(20 %)
Fat9 g(8 %)
Carbohydrates35 g(23 %)
Sugar added5 g(20 %)
Roughage9.5 g(32 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.2 mg(14 %)
Folate87 μg(29 %)
Pantothenic acid1.5 mg(25 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C437 mg(460 %)
Potassium818 mg(20 %)
Calcium434 mg(43 %)
Magnesium122 mg(41 %)
Iron2.1 mg(14 %)
Iodine20 μg(10 %)
Zinc2 mg(25 %)
Saturated fatty acids2 g
Uric acid32 mg
Cholesterol10 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ lemon
9 ounces Blackberry
4 tablespoons Maple syrup
1 ¼ cups Kefir
5 ounces cream cheese
2 tablespoons slivered almonds
2 tablespoons Red currant jelly
How healthy are the main ingredients?
KefirBlackberrycream cheeseMaple syruplemon
Preparation

Kitchen utensils

1 Small skillet, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Tablespoon, 1 Sieve, 1 Blender, 1 Citrus juicer

Preparation steps

1.
Iced Kefir Soup preparation step 1

Squeeze half a lemon. Rinse blackberries and drain well in a colander. Mix 1 tablespoon of lemon juice and half of maple syrup with the blackberries and let sit for 15 minutes (marinade). Place Kefir and cream cheese in the freezer for 15 minutes to cool.

2.
Iced Kefir Soup preparation step 2

Toast dry almonds in a pan until light brown. Place onto a plate and let them cool.

3.
Iced Kefir Soup preparation step 3

Add Kefir, cheese, red currant jelly and the remaining syrup and mix until smooth. Top with blackberries on the plate and serve sprinkled with flaked almonds.