Low-Cal Vegan

Mixed Vegetable Soup

3.5
Average: 3.5 (2 votes)
(2 votes)
Mixed Vegetable Soup
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 43 min.
Ready in
Calories:
196
calories
Calories

Healthy, because

Even smarter

Nutritional values

Olives contain many healthy fatty acids, which protect our heart and blood vessels. Studies have also shown that regular consumption of olives reduces the risk of diabetes, and here too the essential fatty acids are held responsible for the positive effect. The remaining vegetables in the soup score points with valuable essential oils, which keep us fit and healthy thanks to their antibacterial effect.

The colourful vegetable soup reminds of the Greek cuisine due to the olives, the Mediterranean vegetables and slight acidity. A little feta should be sprinkled over the soup and an olive bread should be served as a side dish. You are welcome to vary the choice of vegetables a little. Tomatoes, celeriac or onions also fit into the colourful soup.

1 serving contains
(Percentage of daily recommendation)
Calorie196 cal.(9 %)
Protein4.41 g(5 %)
Fat9.45 g(8 %)
Carbohydrates27.44 g(18 %)
Sugar added1.05 g(4 %)
Roughage5.66 g(19 %)
Vitamin A813.87 mg(101,734 %)
Vitamin D0 μg(0 %)
Vitamin E2.06 mg(17 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.06 mg(5 %)
Niacin1.32 mg(11 %)
Vitamin B₆0.24 mg(17 %)
Folate48.3 μg(16 %)
Pantothenic acid0.27 mg(5 %)
Biotin0.33 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46.95 mg(49 %)
Potassium587.78 mg(15 %)
Calcium96.87 mg(10 %)
Magnesium31.86 mg(11 %)
Iron2.27 mg(15 %)
Iodine0.3 μg(0 %)
Zinc0.38 mg(5 %)
Saturated fatty acids1.36 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
2 carrots
1 waxy potato
1 stalk Leeks
2 stalks Celery
1 Fennel bulb
2 garlic cloves
2 Tbsps vegetable oil
1 l Vegetable broth
2 small thyme
1 Red Bell pepper
80 grams black Olives
2 Tbsps freshly chopped Fresh herbs (such as chives, parsley or basil)
salt
freshly ground peppers
1 tsp Fruit Vinegar
1 pinch sugar
How healthy are the main ingredients?
LeekCeleryOlivesugarcarrotpotato

Preparation steps

1.

Peel carrot and potato and cut into pieces. Rinse leek, trim and cut into strips. Rinse the celery, remove the strings and cut into 0.5 cm (approximately 1/4-inch) thick pieces. Rinse the fennel, trim, cut in half, remove the core and cut into strips.

2.

Set fennel leaves aside. Pell garlic and dice finely. Heat oil in a large pot, add garlic and cook until translucent. Add leek, potatoes, carrots, celery and fennel and deglaze with the broth. Add the thyme and simmer for 15-20 minutes.

3.

Meanwhile, rinse the bell pepper, cut in half, remove seeds and white ribs and dice finely. Drain olives and add to soup along with the bell pepper. Cook for about 3 minutes. Then add herbs and chopped fennel leaves and season with salt, pepper, vinegar and sugar. Spread on plates or in bowls. Serve with fresh baguette.