Mussel and Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The mussel brings an extra portion of iodine into the vegetable soup, this trace element is important for a healthy thyroid gland, but it is often in short supply in this country. The mussels also supply us with protein, which we need for strong muscles and the production of messenger substances.
A fresh baguette goes well with the mussel vegetable soup. Click here for a delicious recipe for a baguette with wholemeal flour. If you would like to make the soup a little lighter, you can replace the whipped cream with soy cream, which contains only about 10 percent fat and brings a slightly nutty flavour to the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 16.9 μg | (85 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 61.7 μg | (103 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 16.3 μg | (543 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 317 μg | (159 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 21.3 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 338 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 800 grams fresh mussels
- 250 milliliters dry white wine
- 2 bay leaves
- salt
- freshly ground peppers
- 1 large onion
- 1 carrot
- 200 grams Celery root
- 1 stalk Leeks
- 250 grams Whipped cream
- ½ tsp Mustard
- 60 grams cold butter
- parsley
Preparation steps
For the soup: Rinse the mussels under cold water, remove beards and drain. Combine 1 liter (approximately 4 cups) of water with the wine and bay leaves in a pot. Season with salt to taste. Bring to a boil. Add the mussels and boil until cooked, about 3 minutes. Remove the mussels with a slotted spoon and discard the unopened mussels. Reserve 4 mussels in shells for garnish. Remove the mussel meat from the remaining mussels and set aside.
Peel the onion, carrots and celery root. Cut the onion, carrots, celery root and leeks into thin strips. Add the vegetables to the broth mixture in the pot and simmer for 2 minutes. Remove from the pot and keep warm along with the mussel meat.
Stir the cream into the broth and bring to a boil. Season with the pepper to taste and the mustard. Cut the butter into cubes and whisk into the soup.
For serving: Divide the mussel meat and vegetables between 4 warm soup plates. Pour the broth overtop. Garnish each bowl with parsley and 1 of the reserved whole mussels.
