Vegetable Spelt Soup
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(0 votes)
Vegetable Spelt Soup - Hearty, satisfying vegetable soup.
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 7 h.
Ready in
Calories:
375
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 812 mg | (20 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Spelt
- 1 l Vegetable broth
- 1 small carrot (80 g)
- 3 onions (140 g)
- 1 stalk Celery
- 600 grams Tomatoes
- 4 slices Italian white bread
- salt
- peppers
- 1 pc Parmesan (40 g)
Preparation steps
1.
Rinse spelt in cold water and drain. Place spelt and broth in a saucepan and let soak for at least 6 hours.
2.
After soaking, heat spelt and broth to boiling and cook for about 10 minutes. Reduce heat and continue to simmer.
3.
Peel and slice carrots. Peel onions and chop finely. Rinse celery and chop finely. Rinse and halve tomatoes, remove seeds and cut flesh into strips.
4.
Stir vegetables into spelt and broth. Simmer over low heat for 40 minutes. Add more broth if necessary.
5.
Before serving, stir soup and season with salt and pepper. Spoon soup into bowls and top each serving with grated Parmesan cheese. Serve with toasted bread.
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