Squid and Vegetable Soup

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Squid and Vegetable Soup
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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)
Calorie394 cal.(19 %)
Protein62 g(63 %)
Fat8 g(7 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.1 μg(16 %)
Vitamin E9.7 mg(81 %)
Vitamin K27.6 μg(46 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin20.7 mg(173 %)
Vitamin B₆1.4 mg(100 %)
Folate64 μg(21 %)
Pantothenic acid1.9 mg(32 %)
Biotin35.9 μg(80 %)
Vitamin B₁₂17 μg(567 %)
Vitamin C29 mg(31 %)
Potassium1,325 mg(33 %)
Calcium175 mg(18 %)
Magnesium155 mg(52 %)
Iron3.5 mg(23 %)
Iodine70 μg(35 %)
Zinc2.8 mg(35 %)
Saturated fatty acids1.7 g
Uric acid560 mg
Cholesterol886 mg
Complete sugar2 g

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
cup white wine
3 ½ cups fish stock
5 cups Squid ring
1 Tbsp Caper
How healthy are the main ingredients?
CeleryTomatoolive oil
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.