Recipes · German · Main Courses
Rumfordsuppe (Barley, Split Pea and Potato Soup with Croutons)
One serving has 636 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin K (106%), manganese (93%), copper (90%), fiber (68%), thiamin (65%) and pyridoxine (64%). Ready in 90 minutes.
- Preparation: 15 min
- Cooking: 75 min
- Makes: 1 serving (967 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: celery, gluten, sulphite
Ingredients
- 40 g Yellow split peas, dried
- 35 g Pearl barley
- 120 g Floury potatoes
- 50 g Onion
- 40 g Carrot
- 30 g Leek
- 30 g Celeriac
- 12 g Sunflower oil (for the vegetables and croutons)
- 30 g Stale bread roll (for croutons)
- 120 g Vegetable stock
- 450 g Water
- 0.5 g Marjoram, dried
- 0.2 g Bay leaf
- 5 g Cider vinegar
- 3 g Parsley, fresh
- 0.6 g Salt
- 0.2 g Black pepper
Method
- Rinse the split peas and barley together in a sieve until the water runs clear.
- Heat two thirds of the oil in a heavy pot over medium heat and cook the diced onion for 5 minutes, until soft. Add the diced carrot, celeriac and leek and stir for 3 minutes more.
- Add the peas, barley, stock, water, bay leaf and marjoram. Bring to the boil, skim off any foam, then cover and simmer gently for 50 minutes, stirring now and then so the barley doesn't catch on the bottom.
- Add the potatoes, peeled and cut into 1.5 cm cubes, and simmer for 20-25 minutes more, until the peas have fallen apart and thickened the soup and the potatoes are tender. Add a little hot water if it gets too thick: it should be thick but still pour from a ladle.
- Meanwhile cut the roll into 1 cm cubes and fry them in the rest of the oil over medium heat for 4-5 minutes, turning, until golden and crisp.
- Take out the bay leaf, stir in the vinegar, salt and pepper and taste. Serve in a deep bowl topped with the croutons and chopped parsley. Count Rumford devised the soup in Munich in the 1790s to feed the city's poor well and cheaply.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 636 kcal | 30% |
| Carbohydrates | 107 g | |
| Water | 816 mL | |
| Fiber | 20 g | 68% |
| Protein | 20.6 g | 43% |
| Tryptophan | 0.17 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.21 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.86 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.77 g | |
| Histidine | 0.41 g | |
| Fat | 15.8 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.1 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.81 mg | 90% |
| Iron | 6.6 mg | 37% |
| Magnesium | 123 mg | 40% |
| Manganese | 1.7 mg | 93% |
| Phosphorus | 388 mg | 55% |
| Potassium | 1,371 mg | 29% |
| Selenium | 30.5 µg | 56% |
| Sodium | 848 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.71 mg | 65% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 6.5 mg | 47% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 109 mg | 26% |
| Vitamin A | 392 µg | 56% |
| Vitamin C | 24.4 mg | 33% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.8 mg | 39% |
| Vitamin K | 95.5 µg | 106% |
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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