Here the full cardiovascular prevention program is bubbling in the soup pot. Crop protection substances such as lycopene and the dye quercetin from tomatoes protect against free radicals that can attack the blood vessels. And the potassium-rich celery has a gentle draining effect and thus promotes healthy blood pressure levels. The fibre from buckwheat helps to keep cholesterol levels in check.
Tinned tomatoes are by no means the 2nd choice when things have to be done quickly or when aromatic fresh tomatoes are not available. They contain even more cell protecting lycopene than fresh tomatoes!
(Percentage of daily recommendation)
|Calorie||234 kcal||(11 %)|
|Protein||9 g||(9 %)|
|Fat||7 g||(6 %)|
|Carbohydrates||31 g||(21 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1.3 mg||(163 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6.1 mg||(51 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||4.7 mg||(39 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||139 μg||(46 %)|
|Pantothenic acid||1.8 mg||(30 %)|
|Biotin||19.4 μg||(43 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||82 mg||(86 %)|
|Potassium||1,384 mg||(35 %)|
|Calcium||168 mg||(17 %)|
|Magnesium||104 mg||(35 %)|
|Iron||4.8 mg||(32 %)|
|Iodine||21 μg||(11 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||1.1 g|
|Uric acid||134 mg|
Peel onions and garlic and cut into small dice.
Peel carrot and cut into small dice. Rinse thyme, shake dry and pluck leaves.
Rinse the celery, remove strings if necessary and cut stalks into thin slices.
Combine the onions, garlic, carrot, celery and thyme in a pot. Bring to a boil, then cover and simmer over low heat until vegetables are tender, 10-12 minutes.
Meanwhile, rinse tomato, cut out the stem and dice.
Add tomato to the pot and continue to cook, covered, about 10 minutes more.
While the soup is cooking, toast the buckwheat in a dry pan until golden brown, then let cool.
Heat the oil in a small pan over medium-high heat. Fry the sage leaves in batches until crisp and golden. Remove with a slotted spoon and drain on paper towels.
Puree the soup with an immersion blender, then pass through a sieve into a second pot. Reheat briefly and season with salt and pepper. Serve immediately, sprinkled with buckwheat and garnished with fried sage.