Tomato Soup with Meatballs
The cell protection substance lycopene from tomatoes is particularly readily available in cooked, pureed form. In addition to eating pleasure, the balls offer satiating protein; their iron is better absorbed by the vitamin C of orange juice.
The wholemeal rolls turn the soup into a full meal. If you like, you can cook 300 grams of rice instead and add it to the tomato soup.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 427 mg | (11 %) | ||
| Calcium | 269 mg | (27 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 28 mg |
Ingredients
- Ingredients
- 150 grams Parmesan
- 150 grams Quark
- 5 Tbsps Oats (about 40 grams)
- 250 grams Ground beef
- 1 Tbsp soy sauce
- 2 Tbsps olive oil
- 2 Tbsps Whole wheat flour
- 250 milliliters Vegetable broth
- 1 kilogram pureed Tomatoes (box or carton)
- 250 milliliters Orange juice
- salt
- peppers
- 1 bunch Basil
- 250 milliliters
- 10 small Whole wheat buns (each about 30 grams)
Preparation steps
Grate Parmesan cheese and place about 100 grams (about 3 1/2 ounces) in a bowl. Add quark, oats, beef and soy sauce and knead with a hand mixer to form a dough.
Heat oil in a pot, add flour and sauté, stirring briefly with a whisk. Pour in broth while stirring.
Stir in tomatoes and orange juice, season with salt and pepper and bring to a boil.
Meanwhile, use moistened hands to form about 30 miniature balls from the meat mixture.
Add meatballs to tomato soup and simmer, covered, over low heat for about 5 minutes. Rinse basil, shake dry, pluck leaves and chop coarsely.
Heat milk, froth with a frother or whisk and stir into soup.
Garnish tomato soup with basil and remaining Parmesan cheese and serve with bread.