Vegetable Soup with Meatballs
Healthy, because
Even smarter
Nutritional values
With plenty of protein, iron and magnesium, chickpeas are little powerballs. We need the protein to maintain and build muscles, iron for blood formation and oxygen transport and magnesium for strong nerves. The minced beef also scores with high-quality protein and iron and thus provides additional support.
If you have a little more time, you can fry the meatballs for the vegetable soup in a tablespoon of olive oil in a pan at medium heat after shaping them and add them to the soup before serving. A tomato-apricot fresher goes well with the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 46.6 μg | (78 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,514 mg | (38 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 6.2 mg | (78 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 onion
- 1 carrot
- 2 Parsnips
- 300 grams waxy potatoes
- ½ Savoy cabbage (250 grams)
- 1 sm stalk Leeks
- 1 Tbsp butter
- 1 l Vegetable broth
- 4 fresh bay leaves
- 1 can chickpeas (about 240 grams)
- 400 grams mixed Ground meat
- 1 egg
- 2 Tbsps breadcrumbs
- salt
- freshly ground peppers
- 1 tsp dried marjoram
- 2 Tbsps chopped parsley
Preparation steps
Peel the onion and chop finely. Peel the carrot, parsnips and potatoes and dice. Remove the outer leaves of cabbage, cut out stalk and cut the leaves into narrow strips. Rinse the leek, cut lengthwise into quarters and chop.
Put the butter in a large hot pot and sauté the onions until soft. Add the rest of vegetables and cook briefly. Pour in the broth, add bay leaf and leave to simmer for another 15 minutes to a light bite.
Drain the chickpeas, rinse and drain. Knead the ground meat in a bowl with the egg and the breadcrumbs. Season with salt, pepper and marjoram and mix in the parsley. Form small balls with wet hands. Slide into the boiling broth and simmer only 6-7 minutes. Add the chickpeas and let warm through.
Season the soup with salt and pepper and serve.
