Swiss Chard and Coconut Bisque
Dairy-Free and Vegetarian
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
239
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dairy-free soup contains minerals like manganese and copper from the coconut milk and potassium and iron from the swiss chard.
This soup makes a beautiful starter to a healthy summer-time meal.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 kcal | (11 %) | ||
| Protein | 5.01 g | (5 %) | ||
| Fat | 16.84 g | (15 %) | ||
| Carbohydrates | 21.85 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.26 g | (11 %) |
more nutritional values
| Vitamin A | 440.5 mg | (55,063 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.58 mg | (22 %) | ||
| Vitamin B₁ | 0.11 mg | (11 %) | ||
| Vitamin B₂ | 0.11 mg | (10 %) | ||
| Niacin | 1.78 mg | (15 %) | ||
| Vitamin B₆ | 0.25 mg | (18 %) | ||
| Folate | 32.88 μg | (11 %) | ||
| Pantothenic acid | 0.39 mg | (7 %) | ||
| Biotin | 5.63 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35.98 mg | (38 %) | ||
| Potassium | 734.36 mg | (18 %) | ||
| Calcium | 75.05 mg | (8 %) | ||
| Magnesium | 90.97 mg | (30 %) | ||
| Iron | 2.59 mg | (17 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 9.53 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup
Celeriac (peeled and diced)
- 1
onion (diced)
- 1 clove
garlic (diced)
- 2 tablespoons
- 8 cups
Chard leaf (stem and leaves chopped)
- 1 cup
- 3 cups
- ⅔ cup
- 1 teaspoon
Preparation steps
1.
Fry the celeriac, onion and garlic for 1-2 min in hot oil. Add the chard stems and the potatoes, season with salt and ground black pepper and add the stock and the coconut milk. Simmer for around 20 min.
2.
Add the chard leaves during the last 5 min and puree well. Sieve if desired. Depending on the desired consistency, simmer for a few more minutes or add more stock.
3.
Season with salt, ground black pepper and lime juice and serve.
