Shellfish-Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Blue mussels belong to the iodine-rich foods, this trace element is often in short supply in this country, but is of great importance for our thyroid gland. The onion, garlic and celery provide us with essential oils, which can have an antibacterial effect and thus support our immune system.
To avoid biotoxins from the mussels, they should only consume mussel soup in months with R. In the rest of the year, algae will multiply and produce toxins that use mussels as food
. if you want to do without the white wine, replace it with vegetable stock and 1 tablespoon of light vinegar.
(Percentage of daily recommendation)
| Calorie | 130 cal. | (6 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 10 μg | (50 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 13.7 μg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 642 mg | (16 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 192 μg | (96 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 158 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 500 grams fresh mussels
- 1 onion
- 1 garlic clove
- 125 grams Celery
- 100 grams carrots
- 50 grams sun-dried Tomatoes (in oil)
- 1 bay leaf
- 100 milliliters white wine
- salt
- freshly ground peppers
- 400 milliliters Vegetable broth
- ½ bunch Basil
- 1 tsp lemon juice
Preparation steps
Thoroughly rinse the mussels with cold water and debeard. Discard any damaged or unopened mussels.
Peel and finely chop the onion and garlic. Rinse the celery, trim and set the leaves aside, and finely chop the rest. Peel, trim and finely dice the carrots.
Drain the sun-dried tomatoes, reserving the oil. Cut the tomatoes into strips.
Heat 3 tsp tomato oil in a saucepan. Cook the onions and garlic until soft. Add the bay leaf, celery, carrots and tomato strips and cook briefly. Deglaze with white wine and seeason with salt and pepper. Cover and simmer about 8 minutes.
Add the mussels and cook, covered, about 5 minutes until the shells open, shaking the pot occasionally. Discard any unopened mussels.
Remove the mussels from the pot with a slotted spoon and let cool slightly. Pour the broth into the pot, bring to a boil and simmer for about 10 minutes.
Meanwhile, rinse the basil, shake dry and finely chop with the celery leaves. Remove the mussels from the shells and add with the basil and celery leaves to the soup and. Heat, season with salt, pepper and lemon juice and serve.
