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Baby Marrow, Kale and Waterblommetjie Soup

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

7.0g

Energy (kJ)

640kJ

Energy (kcal)

154kcal

Carbohydrate incl. fibre (g)

22.7g

Carbohydrate excl. fibre (g)

16.8g

Sugar (g)

14.0g

Fibre (g)

5.9g

Fat (g)

6.0g

Saturated fat (g)

1.3g

Unsaturated fat (g)

3.7g

Monounsaturated fat (g)

2.8g

Polyunsaturated fat (g)

0.9g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

507mg

Salt (g)

1.27g

Vitamin A (IU)

1719IU

Vitamin C (mg)

98.9mg

Calcium (mg)

108mg

Iron (mg)

2.38mg

Potassium (mg)

1321mg

Total

28.2g

2560kJ

618kcal

90.8g

67.2g

56.1g

23.6g

24.1g

5.1g

14.7g

11.2g

3.5g

0.0g

0mg

2026mg

5.06g

6874IU

395.4mg

432mg

9.52mg

5284mg

  • 500 g waterblommetjies
  • 15 ml olive oil
  • 1 onion, cubed
  • 2 leeks, sliced
  • 3 cloves garlic, thinly sliced
  • Robertsons atlantic sea salt
  • 1 packet Knorr thick Vegetable Soup
  • 1 Knorr vegetable stock pot (dissolved in 400ml hot water)
  • 400 ml water
  • 6 large courgettes, sliced
  • 10 kale (or spinach) leaves, stalks discarded and roughly chopped
  • 1 lemon, juice & zest
  • 10 g chives, chopped
  • Robertsons black pepper