Vegan Endive Soup
Vegan Endive Soup - Smart nutrient kick
Healthy, because
Even smarter
Nutritional values
The bitter substances from endive are good all around. They have positive effects on the entire metabolism, promote digestion, and reduce cravings. The soluble dietary fiber inulin provides additional relief from annoying constipation.
The coconut milk left over from cooking the soup can be frozen, for example in ice cube trays. So you have the right amount ready for the next time and save the environment and your wallet.
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 57.5 μg | (96 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 794 mg | (20 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 14 ozs Endive (or chicory)
- 1 small Leek
- 5 ozs Celery root
- 7 ½ ozs floury potatoes
- 1 Tbsp olive oil
- 36 ozs Vegetable broth
- 1 ¾ ozs Spelt- Baguette
- 3 ozs sun-dried tomatoes
- 1 handful Chives
- 5 ozs herbal vegan cream cheese
- 2 Tbsps lemon juice
- salt
- white peppers
- Nutmeg
- 4 Tbsps Coconut milk
Kitchen utensils
Preparation steps
Clean and wash the endive and leek, peel the celery and potatoes, and cut everything into small pieces. Heat oil in a pot. Steam vegetables in it for 3-4 minutes over medium heat. Add broth, bring to a boil and then cook over low heat for about 20 minutes.
Meanwhile, cut baguette into small cubes and toast in a pan without fat over medium heat for about 3 minutes until crispy. Cut tomatoes into small pieces. Wash chives, shake dry and cut into fine rolls.
Puree endive soup with cream cheese alternative until creamy and season with lemon juice, salt, pepper, and 1 pinch of freshly grated nutmeg; if necessary, reduce soup a little more or add water.
Divide endive soup among 4 bowls and drizzle with coconut milk. Sprinkle with tomato pieces, chive rolls, croutons, and pepper, and serve.
