Vegetable Soup with Pumpkin, Celery and Beans
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
177
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 177 cal. | (8 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 63.8 μg | (106 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,073 mg | (27 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pumpkin (such as Hokkaido)
- 250 grams predominantly waxy potatoes
- 4 stalks Celery
- 1 large onion
- 15 grams ginger
- 2 Tbsps Canola oil
- 1 ⅕ liters Vegetable broth
- 1 can broad Beans (265 grams, drained)
- 1 handful mint
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
Preparation steps
1.
Cut pumpkin into bite-sized pieces. Peel potatoes and dice well. Rinse celery, trim, if necessary pull strings and cut into strips. Peel onion and cut into strips. Peel ginger and grate finely. Heat oil in a large saucepan and fry ginger with the onion until translucent. Add potatoes, cook briefly, then add broth and simmer for about 10 minutes. Then add pumpkin and celery and simmer another 10 minutes. Drain beans, rinse, drain again, add to the sauce pan, stir and let simmer for about 5 minutes.
2.
Rinse mint, shake dry and cut into wide strips. Add to the saucepan and season with salt, pepper and lemon juice. Serve immediately in soup bowls or deep plates.
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