Recipes · French · Soups and Broths
Consommé
One serving has 150 kcal and 14 g protein, and at least a fifth of a woman's daily need of cobalamin (45%), niacin (30%), selenium (26%), riboflavin (25%), zinc (24%) and vitamin A (20%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (386 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: alcohol, beef, celery, egg, sulphite
Ingredients
- 250 g Beef broth
- 40 g Beef, ground, 85% lean, raw
- 30 g Egg whites, raw
- 15 g Carrots, raw
- 10 g Celery, raw
- 10 g Onions, raw
- 20 g Tomatoes, raw
- 0.5 g Salt
- 0.2 g Black pepper
- 10 g Wine, fortified, dry
Method
- Combine the ground beef, egg whites, chopped carrot, celery, onion and tomato in a pot, then whisk in the cold broth.
- Set over medium heat, whisking occasionally, until a raft of clarifying solids forms on top and the broth just reaches a simmer; stop whisking once this happens.
- Reduce to the lowest heat and let it barely simmer, undisturbed, for 45 minutes as the raft clarifies the broth.
- Carefully ladle the clear broth out through a fine sieve lined with damp cheesecloth, without breaking the raft.
- Season with the salt and pepper, stir in the sherry, and serve hot in a clear bowl or cup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 150 kcal | 7% |
| Carbohydrates | 5.1 g | |
| Water | 354 mL | |
| Fiber | 1 g | 4% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.08 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.55 g | |
| Leucine | 0.91 g | |
| Lysine | 0.89 g | |
| Methionine | 0.32 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.63 g | |
| Histidine | 0.34 g | |
| Fat | 6.7 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 0.24 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.2 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.34 g | |
| Cholesterol | 27.2 mg | |
| Calcium | 38.2 mg | 4% |
| Copper | 0.07 mg | 8% |
| Iron | 1.5 mg | 8% |
| Magnesium | 22.9 mg | 7% |
| Manganese | 0.14 mg | 8% |
| Phosphorus | 122 mg | 17% |
| Potassium | 450 mg | 10% |
| Selenium | 14.2 µg | 26% |
| Sodium | 1,221 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 20 µg | 5% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 36 mg | 8% |
| Vitamin A | 138 µg | 20% |
| Vitamin C | 4.7 mg | 6% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 7.4 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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