Spicy Vegetable Soup
Healthy, because
Even smarter
Nutritional values
This colourful vegetable soup with summer vegetables is a great source of vitamins! The beta-carotene contained in the carrots is good for beautiful skin and is converted in the body into vitamin A, which supports vision. The cauliflower and green beans strengthen the immune system due to their high vitamin C content. The water-insoluble fibre from the aubergine can help reduce cholesterol levels. The numerous secondary plant ingredients protect against aging processes and can also have a positive effect on rheumatism, sciatica and kidney problems, as they have an anti-inflammatory effect.
You can also make this soup with other vegetables according to your taste and season. So it is possible to shop regionally, enjoy healthy food and protect the environment!
You want to make the dish vegan? Simply replace the butter with the oil of your choice. You can replace the sour cream with alternative soy or vegetable-based products and sour it with a few squirts of lemon juice.
(Percentage of daily recommendation)
| Calorie | 211 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 60.1 μg | (100 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 840 mg | (21 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 Red chili pepper
- 200 grams carrots
- 1 small Zucchini
- 1 small Eggplant
- 250 grams Cauliflower
- 200 grams green Beans
- 2 Tbsps butter
- salt
- freshly ground peppers
- 1 Tbsp finely chopped parsley (for garnish)
- 800 milliliters Vegetable broth
- 150 grams Sour cream
Preparation steps
Peel onion and garlic and chop finely. Rinse chile pepper, cut in half lengthwise, remove seeds and finely chop. Peel carrots and rinse remaining vegetables and cut all vegetables into small bite-size pieces. Halve beans as needed.
Melt butter in a saucepan, add onion, garlic and chile pepper and saute until soft. Add remaining vegetables, sauté briefly, then add broth and season with salt and pepper. Bring to a boil, reduce heat and simmer for about 12 minutes. Simmer. Add sour cream, stir and season to taste. Serve in bowls garnished with parsley.
