Swiss Chard and Coconut Bisque

Dairy-Free and Vegetarian
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Swiss Chard and Coconut Bisque
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Health Score:
Health Score
8,2 / 10
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)
Calorie239 kcal(11 %)
Protein5.01 g(5 %)
Fat16.84 g(15 %)
Carbohydrates21.85 g(15 %)
Sugar added0 g(0 %)
Roughage3.26 g(11 %)
Vitamin A440.5 mg(55,063 %)
Vitamin D0 μg(0 %)
Vitamin E2.58 mg(22 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.11 mg(10 %)
Niacin1.78 mg(15 %)
Vitamin B₆0.25 mg(18 %)
Folate32.88 μg(11 %)
Pantothenic acid0.39 mg(7 %)
Biotin5.63 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C35.98 mg(38 %)
Potassium734.36 mg(18 %)
Calcium75.05 mg(8 %)
Magnesium90.97 mg(30 %)
Iron2.59 mg(17 %)
Iodine0.75 μg(0 %)
Zinc0.8 mg(10 %)
Saturated fatty acids9.53 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
CeleriacgarlicchardCoconut milk

Ingredients

for
4
Ingredients
1 cup
Celeriac (peeled and diced)
1
onion (diced)
1 clove
garlic (diced)
2 tablespoons
8 cups
chard (stem and leaves chopped)
1 cup
floury potatoes (peeled and diced)
3 cups
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.