Broccoli Onion Soup

Serving Size:  1

Time of Preparation:  30 minutes

Ingredients:

1. Olive oil 5 g
2. Onion chopped 100 g
3. Garlic cloves chopped 4
4. Broccoli chopped 100 g
5. Nutmeg 2-3 g
6. Salt and pepper taste
7. Vegetable Broth 100 ml

Method:

1. Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli and broth. Bring to a boil, reduce heat, and simmer for 10 minutes, until vegetables are tender.
2. With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.

 

Nutrition Value: 

Energy: 64 Kcal

Protein: 3 g

Carbohydrates:  11 g

Fat:  5 g

Fiber:  3.1 g

 

Lettuce Kale Salad

Serving Size:  1

Time of Preparation:  10 minutes

Ingredients:

1. Kale chopped 100 g
2. Lettuce chopped 100 g
3. Basil chopped 10 g
4. Garlic clove chopped 3
5. Lemon juice 5 ml
6. Olive oil 5 g
7. Salt and black pepper according to taste

 

Method:

1. Wash and chop kale and lettuce and put them in a bowl.
2. Add olive oil, lemon juice, chopped basil, minced garlic, salt, and pepper.
3. Mix well and serve.

 

Nutrition Value: 

Energy:  84 Kcal

Protein:  1.2 g

Carbohydrates:  3.9 g

Fat:  7.3 g

Fiber: 0.9 g