Swiss Chard Soup with Oat Milk
Nutritional values
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 20.6 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 536 mg | (13 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 2 ozs Sesame seeds
- 1 tsp fennel seeds
- 1 onion
- 1 garlic clove
- ¾ oz ginger
- 4 Tbsps soybean oil
- 34 ozs Oat Milk
- 9 ozs Swiss chard
- salt
- freshly ground peppers
- 1 Tbsp cornstarch
- white peppers
- 1 splash lemon juice
Preparation steps
Toast sesame seeds in a dry pan until fragrant. Remove and let cool. Toast fennel seeds in the same manner, then remove let cool.
Peel and finely chop onion, garlic and ginger. In a pot, sauté onion, garlic and ginger in 2 tablespoons oil until translucent. Add oat milk and simmer over low heat, about 15 minutes.
Meanwhile, rinse chard, remove thick center ribs and cut the leaves into strips. Heat remaining oil in a pan. Add chard leaves and cook until wilted. Stir in fennel seeds and season with salt and pepper.
Puree soup. Whisk together cornstarch with a little cold water, stir into soup and bring to a boil, stirring constantly until thickened. Season with salt, white pepper and a squeeze of lemon.
Divide soup among bowls and top with chard. Sprinkle with sesame seeds and serve immediately.
