Pea Soup with Cauliflower
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
343
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 81.5 μg | (136 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 215 μg | (72 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 864 mg | (22 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams potatoes
- 1 onion
- vegetable oil
- 500 grams green Peas
- 900 milliliters Vegetable broth
- 3 Tbsps freshly chopped Fresh herbs (such as parsley, basil, chervil)
- salt
- freshly ground peppers
- 400 grams Cauliflower
- 1 ½ centimeters fresh ginger
- 1 garlic clove
- 1 sm can Saffron (about 0.1 gram)
- 100 milliliters Whipped cream
- freshly grated Nutmeg
Preparation steps
1.
Rinse and dice the potatoes. Peel and finely chop the onion. Sweat in 1 tablespoon of vegetable oil until translucent. Simmer the peas, potatoes, broth, and herbs over medium heat for 20 minutes. Season with salt and pepper.
2.
Rinse the cauliflower and divide into bite-size pieces. Blanch in boiling salt water for 8 minutes. Pour into ice water and drain well.
3.
Peel and finely chop the ginger and garlic. Saute in 1 tablespoon of hot oil. Add the cauliflower and saffron and whipping cream. Simmer for 5 minutes. Season with salt and pepper.
4.
Puree the soup, passing through a sieve if necessary. Season with salt, pepper, and nutmeg.
5.
Pour soup into bowls and garnish with cauliflower. Serve.
