Vegetable Soup with Semolina Dumplings
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
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.