EatSmarter exclusive recipe

Pepper-Polenta Soup

with Feta Cheese
3
Average: 3 (3 votes)
(3 votes)
Pepper-Polenta Soup

Pepper-Polenta Soup - Like sunshine on a plate

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Health Score:
9,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
227
calories
Calories

Healthy, because

Even smarter

Nutritional values

The yellow soup is also suitable for beginners and will be on the table in half an hour. The rich vitamin C content is enough for two days - thanks to paprika! This is good for the skin, which needs the vitamin for optimal wound healing.

Pretty to look at, wonderfully aromatic and very healthy: a garnish of fresh wild flowers (e.g. rosemary, borage or hyssop flowers).

1 serving contains
(Percentage of daily recommendation)
Calorie227 kcal(11 %)
Protein12 g(12 %)
Fat6 g(5 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E8.1 mg(68 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.6 mg(43 %)
Folate34 μg(11 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C211 mg(222 %)
Potassium465 mg(12 %)
Calcium151 mg(15 %)
Magnesium42 mg(14 %)
Iron2.5 mg(17 %)
Iodine8 μg(4 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.9 g
Uric acid45 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 yellow Bell pepper (about 600 grams)
500 milliliters Vegetable broth
50 grams Cornmeal
1 sprig rosemary
2 onions (about 100 grams)
1 garlic clove
2 teaspoons olive oil
50 grams Feta
2 stalks Basil
salt
peppers
ground paprika (hot)
How healthy are the main ingredients?
Fetaolive oilrosemaryoniongarlic cloveBasil
Preparation

Kitchen utensils

1 Measuring cups, 1 Teaspoon, 1 Large knife, 1 Cutting board, 1 Whisk, 1 Pot (with lid), 1 Wooden spoon, 1 Immersion blender, 1 Fork, 1 Skillet (with lid), 1 deep bowl, 1 Ladle

Preparation steps

1.
Pepper-Polenta Soup preparation step 1

Halve the bell peppers, remove seeds, rinse and dry. Cut peppers into strips.

2.
Pepper-Polenta Soup preparation step 2

Boil vegetable broth in a pot. Whisk in cornmeal. Add rosemary and half the pepper strips, bring to a boil, cover and cook over low heat for about 12 minutes, stirring occasionally.

3.
Pepper-Polenta Soup preparation step 3

Meanwhile, peel onions and garlic. Dice the onion, cut garlic into thin slices.

4.
Pepper-Polenta Soup preparation step 4

Heat the olive oil in a skillet. Add remaining peppers with the onions and garlic and cook, covered, for about 8 minutes on low heat.

5.
Pepper-Polenta Soup preparation step 5

Crumble feta cheese with a fork. Rinse basil, shake dry and pluck the leaves, then coarsely chop large leaves.

6.
Pepper-Polenta Soup preparation step 6

Remove rosemary from the soup. Puree the soup with an immersion blender and season with salt, pepper and paprika. Season pepper-onion mixture with salt and pepper.

7.
Pepper-Polenta Soup preparation step 7

Serve soup with pepper-onion mixture and sprinkle with basil leaves and crumbled feta cheese.