Swiss Chard Soup
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
329
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 18.6 μg | (93 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 8.4 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 749 mg | (19 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 herb Swiss chard
- 1 onion
- 1 tsp grated fresh ginger
- 2 Tbsps vegetable oil
- 400 milliliters instant Vegetable broth
- 200 grams Whipped cream
- salt
- freshly ground peppers
- Nutmeg
- lemon juice
- sugar
- 2 smoked trout
Preparation steps
1.
Rinse the Swiss chard, pat dry and remove the stems. Coarsely chop the leaves. Peel the onion and dice.
2.
Heat the oil in a pot. Saute the onions and ginger. Add the chard leaves and also sauté briefly. Deglaze with broth, cover and simmer for about 20 minutes, stirring occasionally.
3.
Then remove the pan from the heat, pour in the cream, puree the soup and bring to a boil. Season with salt, pepper, freshly grated nutmeg, lemon juice and sugar. Cut the trout fillets into bite-sized pieces.
4.
To serve, place the pieces of fish into deep shallow bowls and pour the hot soup on top. Serve sprinkled with freshly ground pepper.
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