Mixed Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin scores with vitamin A for healthy vision and beautiful skin and with silicic acid, which gives us healthy skin and strong nails. Thanks to the wholemeal rice, the soup is satiating, calms the stomach and provides us with many B vitamins.
Serve quick pita breads with the autumnal soup. Click here for the simple recipe. We have prepared the pumpkin soup with colorful vegetables with the Hokkaido, because it has the advantage that it does not need to be peeled. So the soup is prepared very quickly.
(Percentage of daily recommendation)
| Calorie | 199 cal. | (9 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 55.8 μg | (93 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 157 mg | (165 %) | ||
| Potassium | 839 mg | (21 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams Pumpkin (such as Hokkaido)
- 1 yellow Zucchini
- 2 Red Bell pepper
- 200 grams green Beans
- 150 grams Peas
- 100 grams Rice
- 800 milliliters Vegetable broth
- salt
- 2 Tbsps freshly chopped Basil
- thyme (for garnish)
Preparation steps
Peel, core and dice the pumpkin. Rinse the summer squash, cut off the ends and cut into small pieces. Rinse the bell peppers, cut in half, trim and chop. Rinse beans, trim and cut into 2-3 cm (approximately 3/4-inch) long pieces. Rinse and drain the peas (or thaw frozen peas). Rinse rice until the water is clear and drain well.
Bring the broth to a boil in a pot, season with salt, add the rice and the pumpkin and simmer for about 10 minutes. Add beans and bell peppers and cook another 10 minutes. Add summer squash and peas to the soup and finish cooking for about 5 minutes. Season with salt and sprinkle with basil. Serve garnished with thyme.
