Kale Soup with Meatballs
(0 votes)
(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
239
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 819.4 μg | (1,366 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 674 mg | (17 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 87 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Kale (without hard stems)
- 2 Tbsps butter
- 3 garlic cloves
- 600 milliliters Vegetable broth
- 40 grams Pearl barley
- 2 Tbsps grated Lemon peel
- 1 tsp freshly grated ginger
- Nutmeg
- salt
- freshly ground peppers
- 100 grams Ground meat
- 2 Tbsps breadcrumbs
- 1 egg
- 2 lemons
Preparation steps
1.
Rinse and coarsely chop kale. Heat butter in a saucepan, saute kale. Chop garlic, add to kale and saute briefly.
2.
Add vegetable stock, barley, lemon zest, ginger, 1 pinch of nutmeg and season with salt. Bring to a boil, cover and simmer on low heat. Combine ground meat with breadcrumbs, egg and season withsalt and pepper. Make meatballs and put into soup, cook for about 5 minutes.
3.
Peel lemon, removing all pith. Cut out lemon segments.
4.
Season soup with pepper, garnish with lemon segments and serve.
