Zucchini Coconut Soup
Zucchini coconut soup - Gorgeous and good for you: big flavor with plenty of nutrients.
Healthy, because
Even smarter
Nutritional values
The oil of the coconut is a real all-rounder: It consists partly of the fatty acid lauric acid, which kills harmful microorganisms such as bacteria. It also boosts the metabolism and supports the reduction of belly fat.
It is best to use a floury potato, because then the soup will be even more creamy.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 119.9 μg | (200 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 467 mg | (12 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 16 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 large Zucchini
- 9 ozs Broccoli
- ¾ oz ginger (1 piece)
- 3 ½ ozs Boiled potato
- 2 Tbsps Coconut oil
- 22 ozs Vegetable broth
- ½ oz mint
- 8 ozs Coconut milk
- salt
- peppers
- 1 Tbsp lemon juice
- 4 tsps Yogurt (low-fat)
- ¾ oz Pumpkin seed (1 TBSP.)
- 1 tsp Chia seeds
- 1 Tbsp flaxseed
Preparation steps
Clean, wash and chop the zucchini and broccoli. Peel and chop ginger. Peel potato and cut into small pieces.
Heat coconut oil in a saucepan. Sauté zucchini, broccoli and ginger in it over medium heat for 2 minutes. Add vegetable stock and potato and simmer over low heat for about 10 minutes.
In the meantime, wash mint, shake dry, pluck off leaves and set aside a few leaves. Finely puree soup with coconut milk and mint. Season with salt, pepper and lemon juice and arrange in bowls. Spread yogurt on top of soup and sprinkle with pumpkin seeds, chia and flax seeds. Garnish with mint leaves set aside.
