Pea Soup with Watercress
Pea soup with watercress - Spoonfuls of more energy and radiance
Healthy, because
Even smarter
Nutritional values
100 grams of watercress already cover more than half of the daily requirement of vitamin A, which we need for healthy skin and a strong immune system. The magnesium and the nerve-strengthening B vitamins from the mountain cheese have a relaxing effect and help to deal with stress more calmly.
Serve with your favorite homemade bread - that not only keeps you full longer but also scores with plenty of healthy ingredients.
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 67.6 μg | (113 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 202 μg | (67 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 367 mg | (37 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 onion
- 2 stalks Celery
- 2 floury potatoes
- 2 Tbsps olive oil
- 36 ozs Vegetable broth
- 16 ozs Peas (freshly split or frozen)
- 8 ozs Watercress
- 1 oz Gruyere
- salt
- peppers
- 1 Tbsp lemon juice
Preparation steps
Peel and finely dice the onion. Clean, wash and slice the celery crosswise. Peel and finely dice the potatoes.
Heat oil in a saucepan. Sauté onion, celery and potatoes for 4 minutes over medium heat. Add broth and simmer for 10 minutes over low heat. Then add peas and cook for another 4-5 minutes.
Meanwhile, wash watercress, sort and shake dry, set aside a few leaves for garnish. Shave the cheese.
Remove half of the vegetables from the pot. Add watercress, puree the soup not too fine, season with salt, pepper and lemon juice.
Mix in vegetables again and divide into bowls or deep plates. Garnish soup with cheese and watercress.
