Vegetable Soup with Turkey
Healthy, because
Even smarter
Nutritional values
The rungs score with niacin and riboflavin. These are important for various metabolic processes, the renewal of the skin and for the eyes. The turkey meat is also rich in niacin. In addition, it supplies the body with proteins, which are especially needed in case of a cold.
If you like your sprout vegetable soup with turkey a little more colourful, then replace one of the yellow peppers with a red one, which by the way contains the most vitamin C and thus additionally strengthens the immune system. Click here for the best foods for colds.
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 163 mg | (172 %) | ||
| Potassium | 1,622 mg | (41 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 200 grams turkey breasts
- 1 ½ Tbsps butter
- 5 large carrots
- 8 medium potatoes
- 100 grams Alfalfa sprouts
- 100 grams Mung bean sprouts
- 1 l Vegetable broth
- 2 yellow Bell pepper
- salt
- freshly ground pepper
- 1 tsp ground coriander
Preparation steps
Cut turkey breast into cubes. Peel carrot and cut into thick slices. Peel potatoes and cut into medium-sized pieces. Rinse bell peppers, cut in half, remove seeds and ribs and cut into long strips.
Heat butter in a pot and fry turkey pieces on all sides until golden brown. Add carrots and potatoes and fry for 2 minutes while stirring. Add vegetable broth.
Bring to a boil, add bell peppers and coriander, cover and gently simmer the soup for 30 minutes over medium heat. When vegetables are cooked, season with salt and pepper. Serve in bowls.
