Vegetable and Spelt Soup
Healthy, because
Even smarter
Nutritional values
The green spelt meal in the soup is real nerve food, because it contains plenty of vitamins of the B group. These are important for normal nerve function. In addition, the iron content of 4 milligrams per 100 grams is relatively high for a vegetable food. Our body needs the iron for blood formation and healthy oxygen transport.
Not only the little ones like such a delicious soup. Season the soup a little stronger for yourself and add some grated Parmesan cheese to the green spelt vegetable soup.
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 7.45 g | (8 %) | ||
| Fat | 8.4 g | (7 %) | ||
| Carbohydrates | 41.32 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.45 g | (18 %) |
| Vitamin A | 689.46 mg | (86,183 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.31 mg | (11 %) | ||
| Vitamin B₁ | 0.02 mg | (2 %) | ||
| Vitamin B₂ | 0.02 mg | (2 %) | ||
| Niacin | 0.21 mg | (2 %) | ||
| Vitamin B₆ | 0.07 mg | (5 %) | ||
| Folate | 14.28 μg | (5 %) | ||
| Pantothenic acid | 0.08 mg | (1 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7.5 mg | (8 %) | ||
| Potassium | 90.76 mg | (2 %) | ||
| Calcium | 25.91 mg | (3 %) | ||
| Magnesium | 6.41 mg | (2 %) | ||
| Iron | 1.86 mg | (12 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 0.08 mg | (1 %) | ||
| Saturated fatty acids | 0.54 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 small carrots
- 1 stalk Celery
- ¼ stalk Leeks
- 1 onion
- 2 Tbsps Canola oil
- 160 grams Whole spelt seeds
- 1 l Vegetable broth
- salt
- freshly ground peppers
- Nutmeg (freshly grated)
- 1 Tbsp scallions (for garnish)
Preparation steps
Rinse all vegetables, trim as needed, peel as needed and cut all into very small cubes. Peel onion and also finely dice. Heat oil in a saucepan.
Add cracked spelt and prepared vegetables to the saucepan, fry briefly and then add broth. Cover and simmer over medium heat for 25-30 minutes, stirring occasionally.
Season with salt, pepper and nutmeg. Spread in preheated soup bowls and serve garnished with chopped chives.
