Pepper-Polenta Soup
Pepper-Polenta Soup - Like sunshine on a plate
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).
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 211 mg | (222 %) | ||
| Potassium | 465 mg | (12 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 0 mg |
Ingredients
- 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 tsps olive oil
- 50 grams Feta
- 2 stalks Basil
- salt
- peppers
- ground paprika (hot)
Kitchen utensils
Preparation steps
Halve the bell peppers, remove seeds, rinse and dry. Cut peppers into strips.
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.
Meanwhile, peel onions and garlic. Dice the onion, cut garlic into thin slices.
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.
Crumble feta cheese with a fork. Rinse basil, shake dry and pluck the leaves, then coarsely chop large leaves.
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.
Serve soup with pepper-onion mixture and sprinkle with basil leaves and crumbled feta cheese.
