Tomato and Asparagus Broth
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
147
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 147 cal. | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 78.3 μg | (131 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 969 mg | (24 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps rapeseed oil
- 1 large onion (cut into thin wedges)
- 2 Tbsps fresh ginger (finely grated)
- 1 carrot (cut into 1-2 cm dice)
- 2 Tbsps tomato puree
- ⅔ cup dry Red wine
- 1 ⅔ cups Vegetable juice (e. g. tomato, beetroot)
- 1 ⅔ cups vegetable stock
- 2 cups green Asparagus (trimmed)
- 5 Tomatoes (diced)
- cayenne pepper
- 1 tsp Sumac
Preparation steps
1.
Heat the oil in a large pan and fry the onion, ginger and carrot. Stir in the tomato purée and fry together briefly. Deglaze with the wine then pour in the vegetable juice and stock. Bring to the boil and simmer for around 5 minutes.
2.
Peel the lower third of the asparagus if necessary and remove hard ends. Cut into 5 cm lengths. Add to the soup and cook for 5-7 minutes, adding the tomatoes for the last 2 minutes. Add more stock if needed.
3.
Season to taste with salt, ground black pepper and sumac, and serve.
