Iced Kefir Soup
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.
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 437 mg | (460 %) | ||
| Potassium | 818 mg | (20 %) | ||
| Calcium | 434 mg | (43 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- ½ lemon
- 9 ozs Blackberry
- 4 Tbsps Maple syrup
- 1 ¼ cups Kefir
- 5 ozs cream cheese
- 2 Tbsps slivered almonds
- 2 Tbsps Red currant jelly
Preparation steps
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.
Toast dry almonds in a pan until light brown. Place onto a plate and let them cool.
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.