Light Coconut Soup
The low-calorie soup can not only be spooned out without hesitation by anyone who wants to lose a few pounds - even those who want to do something good for their blood lipid values are right on target. Because the low content of cholesterol and saturated fatty acids helps to keep the cholesterol level in balance. The spring vegetable asparagus provides besides by potassium and asparagine acid for a balanced liquid household, i.e. redundant water is excreted.
The season for green asparagus is unfortunately short. It is therefore best to freeze a supply. Just wash and clean the spears, but do not precook them, and use them later directly from the freezer. The ingredients for the light coconut soup are usually available in an Asian grocery store or in a supermarket with a well-stocked international department.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 173 mg | (4 %) | ||
| Calcium | 35 mg | (4 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 7 mg |
Ingredients
- Ingredients
- 1 large shallot
- 1 pc fresh ginger (about 1 oz.)
- 1 green chili pepper
- 12 stalks green Asparagus
- 1 Tbsp vegetable oil
- 20 ozs Vegetable broth
- 1 egg
- 8 Wonton wrapper
- 1 small Lime
- 4 ozs Coconut milk (9% fat)
- 1 tsp yellow Curry paste
- 1 Tbsp Thai fish sauce
- ½ bunch Chervil
- salt
- peppers
Preparation steps
Peel the shallot and chop finely. Peel and finely grate the ginger root. Rinse the chile pepper, cut in half lengthwise, remove seeds and chop finely.
Rinse asparagus and cut off the woody ends.
Heat the oil in a large pot. Add shallot, ginger and chile and cook briefly. Pour in vegetable broth and bring to a boil.
Add asparagus spears to the broth and cook for 5 minutes. With a slotted spoon, lift out the asparagus, drain and let cool slightly.
Cut off the asparagus tips and cut in half lengthwise.
Cut remaining asparagus into thin slices.
Separate the egg (save yolk for another use). Whisk the egg white with a few drops of water. Add 3 halved asparagus tips to each wonton sheet.
Coat edge of wonton sheets with egg white, fold the wontons and press the edges firmly. Squeeze 1-2 tablespoons of lime juice.
Add coconut milk, curry paste and fish sauce to the pot and bring to a boil. Pass through a sieve into a second pot and then bring to a boil.
Add the dumplings and sliced asparagus and cook for 2 minutes. Rinse chervil, shake dry and pluck leaves.
Season the coconut soup with salt and pepper, garnish with chervil and serve immediately.