Tomato-Vegetable Soup with Scallion Pesto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 44.6 μg | (74 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 114 mg | (120 %) | ||
| Potassium | 1,052 mg | (26 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the soup
- 150 grams waxy potatoes
- 150 grams carrots
- 1 onion
- 1 small Zucchini
- 2 sticks Celery
- 1 yellow Bell pepper
- 2 Tbsps olive oil
- 1 garlic clove
- 1 Tbsp Tomato paste
- 500 grams peeled Tomatoes (canned)
- 200 milliliters Broth
- salt
- freshly ground peppers
- 1 tsp dried oregano
- For the pesto
- 6 scallions
- 1 garlic clove
- 1 Tbsp roasted Pine nuts
- 30 grams freshly grated Parmesan
- 6 Tbsps olive oil
- 1 splash lemon juice
Preparation steps
For the soup: Peel the potato, carrot and onion and cut into small cubes. Rinse the peppers, halve lengthwise and remove the seeds and white ribs and cut into small cubes. Rinse and chop the zucchini and celery.
In a saucepan heat the oil and sauté the vegetables briefly in it. Remove with a slotted spoon and set aside. Peel the garlic, press through a garlic press and saute until translucent. Stir in the tomato paste, tomatoes, broth and oregano and season with salt and pepper. Simmer over medium heat, stirring occasionally for 15-20 minutes.
For the pesto: Meanwhile, rinse the scallions, shake dry and chop finely. Peel and chop the garlic. Place the garlic and scallions in a blender with the pine nuts and oil and puree. Add the Parmesan and season with salt, pepper and a dash of lemon. Heat the soup, in a saucepan, taste for seasoning, add the diced vegetables and cook until heated through. Spoon into soup plates and serve with a dollop of pesto.
