Squid and Vegetable Soup
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
394
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin K | 27.6 μg | (46 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 35.9 μg | (80 %) | ||
| Vitamin B₁₂ | 17 μg | (567 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,325 mg | (33 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 560 mg | |||
| Cholesterol | 886 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 sticks Celery (cut into pieces)
- 1 red pepper (seeds and interior white skin removed; diced)
- 1 chili pepper (finely chopped)
- 0.333 cup Dried Tomatoes (in oil; drained, roughly chopped)
- 2 Tbsps olive oil
- 1 Tbsp tomato puree
- ⅜ cup white wine
- 3 ½ cups fish stock
- 5 cups Squid ring
- 1 Tbsp Caper
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Large knife, 1 große Bowl, 1 Wooden spoon, 1 Dough scraper, 1 Teaspoon, 1 Baking sheet, 1 Parchment paper, 1 Tablespoon
Preparation steps
1.
Fry the celery, red pepper, chilli and tomatoes in hot oil. Add the tomato puree and quench with the white wine.
2.
Add the stock and simmer for approx. 15 minutes.
3.
Add the squid and the capers and simmer for a further 10 minutes. Season with salt and serve.
