Vegetable Soup with Semolina Dumplings
Vegetable Soup with Semolina Dumplings - A sure way to get the little ones to eat their veggies
Healthy, because
Even smarter
Nutritional values
The low-fat broth contains plenty of vitamins and minerals. The loose dumplings, together with curd cheese, spelt and parmesan, provide a thick portion of satiating protein and bone-strengthening calcium.
Tomato paste gives the soup a stronger colour and an even spicier taste: Simply roast 1 tsp. of it with the vegetables.
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 71.2 μg | (119 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 20 μg | (44 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 531 mg | (53 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 163 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 carrot (100 grams)
- 1 pc Celery root (50 grams)
- 1 pc Leeks (50 grams)
- 2 Tbsps Canola oil (20 grams)
- salt
- 5 ozs Quark
- 1 egg
- 2 ozs Spelt semolina
- 6 Tbsps grated Parmesan (40 grams)
- Nutmeg
- 3 tsps Tomato paste (20 grams)
- 1 bunch Basil
Kitchen utensils
Preparation steps
Peel carrot and celery root, then finely chop.
Split the piece of leek lengthwise, rinse thoroughly under running water, drain and cut into thin half-moons.
Heat oil in a pot and cook the vegetables for about 3 minutes. Pour in 600 ml (approximately 2 1/2 cups) of water, add salt and cover; cook for about 15 minutes over medium heat.
Meanwhile, mix quark with egg in a bowl, add semolina and grated Parmesan and stir. Season with salt and freshly grated nutmeg.
Divide semolina mixture into 2 portions and place in separate bowls. Mix tomato paste into one portion.
Rinse basil, shake dry, pluck leaves and finely chop. Mix with the other portion of semolina mixture.
Submerge 2 tablespoons in water and then use them to scoop about 4 oval shapes (quenelles) from each of the two semolina portions. Add to the soup, cover and let simmer on low heat until dumplings rise to the top, about 5 minutes. Serve immediately.
