Swiss Chard Soup with Oat Milk

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Swiss Chard Soup with Oat Milk
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
361
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie361 kcal(17 %)
Protein5.21 g(5 %)
Fat21.92 g(19 %)
Carbohydrates40.23 g(27 %)
Sugar added0 g(0 %)
Roughage3.62 g(12 %)
Vitamin A382.89 mg(47,861 %)
Vitamin D0 μg(0 %)
Vitamin E1.24 mg(10 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.08 mg(7 %)
Niacin0.71 mg(6 %)
Vitamin B₆0.13 mg(9 %)
Folate18.02 μg(6 %)
Pantothenic acid0.17 mg(3 %)
Biotin5.06 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22.56 mg(24 %)
Potassium342.81 mg(9 %)
Calcium71.07 mg(7 %)
Magnesium68.26 mg(23 %)
Iron13.26 mg(88 %)
Iodine0.75 μg(0 %)
Zinc0.56 mg(7 %)
Saturated fatty acids3.1 g
Cholesterol0 mg

Ingredients

for
4
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
How healthy are the main ingredients?
Oat MilkSesame seedssoybean oilgingeroniongarlic clove

Preparation steps

1.

Toast sesame seeds in a dry pan until fragrant. Remove and let cool. Toast fennel seeds in the same manner, then remove let cool.

2.

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.

3.

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.

4.

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.

5.

Divide soup among bowls and top with chard. Sprinkle with sesame seeds and serve immediately.