Kohlrabi Soup with Lentils and Pumpernickel Croutons
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
201
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 53.8 μg | (90 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 710 mg | (18 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 500 grams Kohlrabi
- 3 Tbsps sunflower oil
- 800 milliliters Vegetable broth
- 100 grams Lentils (red)
- 2 slices Pumpernickel bread
- 2 scallions
- 2 Tbsps parsley (freshly chopped)
- lemon juice
- salt
- peppers (freshly ground)
Preparation steps
1.
Peel and finely dice the onion and kohlrabi. Lightly sauté in a little oil and deglaze with the broth. Add the lentils and simmer for about 20 minutes.
2.
For the croutons, slice the pumpernickel into small cubes and fry in a pan in the remaining oil. Rinse, shake dry and slice the scallions diagonally into rings.
3.
Puree the soup to a smooth consistency. Add the parsley and season with lemon juice, salt and pepper.
4.
Ladle the soup in bowls and garnish with the croutons and sliced scallions. Serve immediately.
