Mediterranean Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The white cabbage in the vegetable stew scores with so-called radical scavengers such as bioflavonoids, chlorophyll, indoles and phenols. These substances protect our body cells and thus delay the aging process, i.e. the cabbage keeps us young and healthy.
You can also prepare the Mediterranean vegetable stew with other vegetables. For example, if you still have aubergine, tomatoes or mushrooms left, you can replace them with part of the cabbage or carrots. Another variation is to replace the parmesan with ricotta and put a little bit of it on each plate.
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 191.6 μg | (319 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,237 mg | (31 %) | ||
| Calcium | 269 mg | (27 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 Zucchini
- 1 stalk Leeks
- 3 carrots
- 400 grams Green cabbage
- 1 red Bell pepper
- 2 predominantly waxy potatoes
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 1 l Vegetable broth
- 2 bay leaves
- 1 tsp Caraway
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped parsley
- 40 grams grated Parmesan
Preparation steps
Peel and finely chop the onion and garlic. Rinse the leek and carrots, peel and cut into slices. Rinse and chop the pepper into small pieces. Rinse the zucchini and cut into slices. Peel and cube the potatoes. Rinse the cabbage and cut into fine strips.
Saute the vegetables in hot oil. Saute the tomato paste and pour in the broth. Bring to a boil, add the bay leaves and cumin. Cook for about 15 minutes. Season with salt, pepper and parsley. Serve sprinkled with parmesan.
