Pepper Soup with Polenta-Feta Dumplings

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Pepper Soup with Polenta-Feta Dumplings
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
388
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie388 kcal(18 %)
Protein19.36 g(20 %)
Fat21.33 g(18 %)
Carbohydrates31.16 g(21 %)
Sugar added0 g(0 %)
Roughage3.77 g(13 %)
Vitamin A225.82 mg(28,228 %)
Vitamin D0.75 μg(4 %)
Vitamin E1.91 mg(16 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.7 mg(64 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.73 mg(52 %)
Folate54.94 μg(18 %)
Pantothenic acid0.89 mg(15 %)
Biotin2.81 μg(6 %)
Vitamin B₁₂1.48 μg(49 %)
Vitamin C151.98 mg(160 %)
Potassium436.82 mg(11 %)
Calcium489.23 mg(49 %)
Magnesium40.12 mg(13 %)
Iron1.69 mg(11 %)
Iodine15.73 μg(8 %)
Zinc2.46 mg(31 %)
Saturated fatty acids12.2 g
Cholesterol102.63 mg

Ingredients

for
4
Ingredients
salt
250 grams Polenta (instant)
50 grams grated Parmesan
peppers
1 egg
3 tablespoons Pastry flour
250 grams Feta
6 Bell pepper (red and green)
1 onion
1 garlic clove
1 tablespoon olive oil
800 milliliters Vegetable broth
1 tablespoon freshly chopped thyme
green freshly ground peppers
How healthy are the main ingredients?
PolentaFetaParmesanolive oilthymesalt

Preparation steps

1.

In a large saucepan, bring 1 liter (approximately 1 quart) of water with 1 teaspoon salt to a boil. While stirring, sprinkle in the polenta. Reduce the heat to low and cook, stirring until the polenta has thickened, 3-4 minutes. Remove from the heat, stir in the Parmesan and let cool. Stir in the egg and flour until thick and smooth.

2.

Cut the feta into cubes. Shape the dough into about 12 balls and flatten slightly. Press 2-3 cheese cubes in the middle of each and shape the polenta around it into a ball. Drop the polenta balls into a pot of boiling salted water, reduce to a simmer and cook until the polenta bobs to the surface, 8-10 minutes. Drain on paper towels.

3.

For the soup: Rinse and halve the peppers lengthwise, remove the seeds and white ribs and cut into pieces. Peel and halve the onion and cut into strips. Peel the garlic and chop finely. Heat the oil in a saucepan and saute the peppers, onion and garlic for 2-3 minutes. Pour in the broth pour, season with salt and pepper and simmer until the vegetable are crisp-tender, about 5 minutes. Garnish with thyme and season the soup with salt and green pepper.

4.

Divide among bowls, add the drained polenta balls and serve.