Mussel Soup with Vegetables
Healthy, because
Even smarter
Nutritional values
Mussels belong to the iodine-rich foods, this trace element is often in short supply in this country, but is of great importance for our thyroid gland. Mussels also score points with protein for strong muscles.
In general, you should only eat mussels in the period from September to April, during the remaining months algae multiply and form marine biotoxins. The mussels use these algae as a food source and may therefore be contaminated. To eat only fresh mussels, you should test them for freshness: the mussels should be closed, after cooking the mussels should have opened and the seafood should not smell fishy or ammonia. If these points are fulfilled, nothing stands in the way of enjoying the mussel soup.
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 30.1 μg | (151 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 52.2 μg | (87 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 31 μg | (1,033 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,905 mg | (48 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 182 mg | (61 %) | ||
| Iron | 17.5 mg | (117 %) | ||
| Iodine | 579 μg | (290 %) | ||
| Zinc | 7.9 mg | (99 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 547 mg | |||
| Cholesterol | 531 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 ½ kilograms mussels
- 120 grams white onions
- 3 garlic cloves
- 3 Tbsps olive oil
- 200 milliliters white wine
- 800 milliliters fish stock
- 500 grams Tomatoes
- 100 grams carrots
- salt
- freshly ground pepper
- 3 Tbsps chopped parsley
Preparation steps
Rinse mussels with cold water and trim. Remove beards. Discard any opened shells. Peel onions, cut in half and thinly slice. Peel garlic and chop finely. Heat oil in a large saucepan, sauté onions and garlic until translucent. Add mussels and sprinkle with white wine. Cover and cook until all mussel shells have opened. This takes about 7-8 minutes while shaking the saucepan vigorously several times.
Remove mussels and onions with a slotted spoon from the saucepan and set aside. Discard any still closed shells. Pour mussel stock through a sieve lined with a cloth into a saucepan, add fish stock and boil slowly. Meanwhile, blanch tomatoes in a pot of boiling water, peel, cut in half, remove stem and seeds. Pass tomato seeds through a sieve and add resulting juice to the saucepan. Cut tomato into cubes. Rinse carrots, peel and cut into thin slices.
Add diced tomatoes and carrot slices to the saucepan and simmer for about 10 minutes. Remove two-thirds of mussels from the shells, add mussel meat and onion rings to the saucepan and season with salt and pepper. Arrange soup in warmed plates and add remaining shells to the bowls. Sprinkle with parsley. Serve soup immediately. Serve with garlic bread if desired.
