Recipes · Finnish · Soups and Broths
Kesäkeitto (Summer Vegetable Soup)
One serving has 246 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin A (68%), vitamin C (64%), vitamin K (39%), pyridoxine (36%), phosphorus (27%) and riboflavin (27%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (496 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 80 g Potatoes, raw
- 40 g Carrots, raw
- 40 g Cauliflower, raw
- 30 g Peas, green, frozen
- 30 g Green beans, raw
- 180 g Water
- 80 g Milk, whole
- 8 g Butter, unsalted
- 5 g Flour, all-purpose
- 2 g Dill, fresh
- 1 g Salt
Method
- Cut the potatoes and carrots into small cubes and break the cauliflower into small florets.
- Bring the water to a boil, add the potatoes and carrots, and simmer for 8 minutes.
- Add the cauliflower, peas and green beans, and simmer for a further 5-6 minutes until all the vegetables are just tender.
- Melt the butter in a small pan, stir in the flour, and cook for 1 minute, then whisk in the milk until smooth.
- Stir the milk mixture into the soup and simmer gently for 3-4 minutes until lightly thickened.
- Season with the salt, stir in most of the dill, and serve hot scattered with the remaining dill.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 246 kcal | 12% |
| Carbohydrates | 33.8 g | |
| Water | 441 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 8.1 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.57 g | |
| Lysine | 0.56 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.45 g | |
| Histidine | 0.2 g | |
| Fat | 9.6 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 0.59 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.39 g | |
| Saturated | 5.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.2 mg | |
| Calcium | 152 mg | 15% |
| Copper | 0.23 mg | 26% |
| Iron | 2.1 mg | 12% |
| Magnesium | 56.7 mg | 18% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 189 mg | 27% |
| Potassium | 825 mg | 18% |
| Selenium | 6.1 µg | 11% |
| Sodium | 510 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 2.6 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 84.6 µg | 21% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 56.5 mg | 13% |
| Vitamin A | 475 µg | 68% |
| Vitamin C | 48.2 mg | 64% |
| Vitamin D (D2 + D3) | 40.8 IU | 7% |
| Vitamin E | 0.69 mg | 5% |
| Vitamin K | 35.2 µg | 39% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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