Vegetable Soup with Watercress
Vegetable soup with watercress - Green, green, green, is all my soup!
Healthy, because
Even smarter
Nutritional values
Watercress is bursting with vitamins, iron and calcium; the mustard oils it contains provide the spicy taste, stimulate the metabolism and have an antibiotic effect.
If you can't get watercress, you can replace it with regular garden cress.
(Percentage of daily recommendation)
| Calorie | 184 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 84.5 μg | (141 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 975 mg | (24 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 14 ozs potatoes (4 floury potatoes)
- 1 stalk Leeks
- 2 stalks Celery
- 1 Zucchini
- 5 ozs green Beans
- 3 ozs onions
- 1 garlic clove
- 1 Tbsp Canola oil
- 3 ozs Apple juice
- salt
- peppers
- 26 ozs Vegetable broth
- 4 ozs Peas
- 10 ozs Watercress
Preparation steps
Peel the potatoes, wash and cut into 1/2-inch cubes. Clean the leeks, wash, halve lengthwise, and cut into slices. Clean the celery, remove the leaves if necessary, and cut into slices.
Zucchini clean, wash and cut into small cubes. Clean, wash and cut beans crosswise into strips. Peel and chop onion and garlic.
Heat oil in a saucepan. Sauté onion and garlic in it over medium heat for 2-3 minutes. Add celery and sauté for 2-3 minutes. Deglaze with apple juice and broth. Add potato cubes and simmer soup over medium heat for 10 minutes.
Add beans and leeks and simmer soup for another 10 minutes.
Add peas and zucchini cubes and cook for about 5 more minutes.
Meanwhile, clean watercress, wash and shake dry. Season soup with salt and pepper, divide into bowls or deep plates and serve sprinkled with watercress.
