Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Because of the potatoes, the light soup is satisfying, because they contain long-chain carbohydrates, which are only slowly broken down and so we do not get hungry again so quickly. The green beans bring B vitamins, including folic acid, which we need for the metabolism of proteins. Pregnant women in particular should consume enough of them, as a folic acid deficiency can cause malformations.
Is it not bean season (June to September)? No problem, because the delicious legumes are also available frozen. As they are already pre-cooked, it is sufficient to add them to the colourful vegetable soup in the last 5 minutes. if you like it a
little spicier, you can sauté some peeled celeriac, cut into small cubes, together with the onions.
(Percentage of daily recommendation)
| Calorie | 178 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 43.9 μg | (73 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 707 mg | (18 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 200 grams green Beans
- 300 grams potatoes
- 2 Tbsps Canola oil
- 1 tsp Tomato paste
- 1 l Vegetable broth
- ½ handful Savory
- 4 Tomatoes
- 4 Tbsps Whipped cream
- 2 Tbsps freshly chopped parsley
- salt
- freshly ground peppers
- freshly grated Nutmeg
Preparation steps
Peel and finely chop the onions and garlic. Rinse the beans and cut into 4 cm pieces. Peel and dice the potatoes. Heat the oil in a large saucepan. Saute the onions and garlic. Add the tomato paste and saute briefly. Pour in the broth. Tie the savory with kitchen string and add to the soup. Add the potatoes and beans. Simmer for about 10 minutes.
Blanch the tomatoes, peel, remove the seeds and dice finely. Add to the soup. Simmer for another 5 minutes. Stir in the cream and parsley. Remove the savory. Serve seasoned with salt, pepper and nutmeg.
