Pea and Asparagus Soup with Rice
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
262
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 120 μg | (200 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 343 μg | (114 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 709 mg | (18 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams Basmati rice
- salt
- 800 grams green Asparagus
- 400 grams Peas
- 1 garlic clove
- 2 Tbsps olive oil
- 750 milliliters Vegetable broth
- 1 handful Basil
- Nutmeg
Preparation steps
1.
Rinse the rice and combine with twice the amount of salted water. Cook until tender, about 25 minutes.
2.
Peel bottom third of the asparagus, halve lengthwise, cut off the tops and cut the rest into pieces. Rinse the peas and drain. Peel and chop the garlic. Cook garlic with half of the sliced asparagus and half the peas in a pan with oil for 1-2 minutes. Deglaze with the broth and simmer for about 15 minutes.
3.
Pluck basil leaves and add to soup. Puree, then bring to a boil and strain through a sieve into another pot. Add remaining peas and asparagus tips to the soup and cook until tender, about 5 minutes. Finally, mix in the cooked rice and season with salt and nutmeg before serving in bowls.
