Kale Soup
Only green stars for the delicious green cabbage soup in the ES-Food Check: Thanks to the clever ingredient combination, it provides plenty of fibre, protein, vitamins, minerals (especially calcium and iron), but little fat and calories. If that is not completely balanced!
If you want to help your body make the most of the protein from the chickpeas, the best dessert is yoghurt or quark. When mixed with dairy products, pulses have a particularly high biological protein value.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 719 mg | (18 %) | ||
| Calcium | 346 mg | (35 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 10 ozs fresh Kale
- salt
- 1 onion
- 1 Tbsp olive oil
- 1 Tbsp Spanish ground paprika (smoked)
- 1 tsp ground paprika (hot)
- 22 fluid ozs Vegetable broth
- 8 ozs chickpeas (canned; drained weight)
- 4 Plum tomato
- 1 tsp liquid honey
- peppers
- 1 small lemon (to taste)
Preparation steps
Rinse kale and remove tough stems and leaf veins. Submerge in boiling salted water for 3-4 minutes. Remove from pot and shock in ice water to retain color and crunch. Remove, dry and chop coarsely.
Peel onion and cut into fine strips.
Heat oil in a large pot. Add onion and kale and sauté for 4 minutes.
Sprinkle paprika over sautéed vegetables.
Add broth to the pot and bring to a boil. Cook for 20 minutes over medium heat.
Rinse chickpeas in a fine-mesh sieve and drain. Add to soup and cook for another 10 minutes.
Rinse tomatoes, remove seeds and chop finely. Add to soup along with honey just before the end of cooking time to warm the ingredients.
Rinse lemon in hot water, wipe dry and finely grate peel. Add 1/2 to 1 teaspoon of lemon zest to the soup (to taste). Season to taste with salt and pepper and serve.