Spinach Quinoa Soup
Spinach Quinoa Soup - Refined soup with green pep.
Healthy, because
Even smarter
Nutritional values
Spinach is a real miracle of vital substances. The vitamins A, B1, B2 and C it contains ensure good eyesight, strengthen nerves and the immune system. The green leafy vegetable provides a lot of folic acid, calcium and magnesium. Quinoa scores among other things with the trace element iron, which is needed for blood formation and oxygen transport in the body.
If you like, you can also use fresh chili peppers instead of those from the jar. For a vegan version, simply replace the yogurt with a soy, almond or coconut-based vegetable alternative.
(Percentage of daily recommendation)
| Calorie | 271 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 520.6 μg | (868 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 258 μg | (86 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,357 mg | (34 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 8 ozs Quinoa
- salt
- 8 ozs Spinach
- ½ lemon (juice)
- 7 ozs Celery root (1 piece)
- 5 ozs onions (2 onions)
- 2 garlic cloves
- 1 Tbsp olive oil
- 18 ozs Vegetable broth
- 2 ¾ ozs mild green Pepperoncini (from the jar, 6 mild green peppers)
- 1 oz Baby spinach (1 handful)
- peppers
- 5 ozs Yogurt
Preparation steps
Cook quinoa in boiling salted water for 15-20 minutes according to package directions until al dente. Drain in a colander and leave to drain.
Meanwhile, clean spinach, wash and blanch in boiling water for 2-3 minutes. Rinse in cold water and then puree dripping wet in a blender together with the lemon juice.
Peel and chop the celery, onions and garlic. Heat olive oil in a pot. Sauté celery, onions and garlic in it for 2-3 minutes. Deglaze with the broth and bring to a boil. Cook for about 10 minutes over medium heat.
In the meantime, cut chili peppers into rolls. Wash baby spinach and shake dry. Puree soup together with 3-4 tablespoons quinoa. Add remaining quinoa and spinach puree to soup and bring to a boil. Season soup with salt and pepper and arrange in bowls. Spread yogurt and hot peppers over soup and serve garnished with spinach leaves.
