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Read our interview with Professor Dr. Volkmar Nessler (President of TZM): Healthy nutrition is that simple
The app’s recipes are checked by registered dietitian Veronica Flutter, who oversees the TZM Nutrition Counseling Center. Eckart Witzigmann vegetable soup has passed this test, after using all the freshest products with valuable ingredients.
Why is vegetable soup so healthy?
Due to the high content of various vegetables and legumes, this soup offers many vitamins, minerals and trace elements in addition to protein and fiber. Scientific studies show that eating vegetables and fiber promotes health and reduces the risk of cardiovascular disease and cancer. Dietary fiber promotes digestion. Increased fluid intake, adequate fluid intake, and plenty of exercise can relieve symptoms of constipation.
The Recipe: Eckart Weitzegmann’s Vegetable Soup
Ingredients (4 servings)
2 cloves garlic
6 tablespoons frying oil
Small bunch of basil
1 tablespoon parmesan cheese
1 medium onion (60 g)
4 tablespoons butter (80 g)
1 small potato (40 g)
1 small carrot (50 g)
1 small turnip (50 g)
1 leek (50 g)
1 tomato (50 g)
A handful of spinach or chard
1 piece of celery (40 g).
1 bunch garni (a bunch of fresh parsley, thyme and bay leaf)
600ml vegetable broth (ingredients and preparation see below)
50 grams of green beans
50gm frozen peas
1 small zucchini (40 g zucchini)
1 large onion
2 large or 4 small leeks
2 thick leeks (350 g)
100 gm celery
1 large onion of fennel (250 g).
200 g oyster mushrooms or mushrooms
3 tablespoons olive oil
3 garlic cloves
1.5 liters of water
2 bay leaves
6 sprigs flat leaf parsley with herbs
1 tablespoon sea salt
15 white pepper
You can find the corresponding pesto recipe here
Advice from Eckart Witzigmann: Cook slowly!
Advice on quantity and shelf life: Keep in the refrigerator for a few days. It can be frozen.
Preparation of vegetable soup (prep time: 90 minutes):
Peel the onions and leeks. Trim and wash the leeks carefully. Clean and wash the carrots, celery and fennel. Cut everything into very small pieces. Clean the mushrooms. Sauté onions and shallots briefly in frying oil Sweat.
Add the shallots, carrots, celery, fennel, mushrooms, and unpeeled and mashed garlic cloves. Fill the pot with water.
Add the bay leaves, parsley stalks (tying them together with kitchen twine beforehand), cloves and sea salt, and bring everything to a boil for a while. Let it simmer gently for 20 minutes. Remove from heat, add pepper and cook for 20 minutes release. Pour everything through a sieve and just press gently.
Cut all vegetables into small cubes. Finely chop the spinach, then finely chop the garlic clove. Fry onion and garlic in 3 tablespoons of oil and butter until translucent soup. Add potatoes, carrots, turnips, leeks, tomatoes, celery and bunch of cornstarch and pour into vegetable broth.
With salt and pepper to taste. Let everything simmer gently for 20 minutes. Cook the beans separately until soft. Boil the peas separately in the boiling water and add them along with the beans, spinach and diced zucchini shortly before the end of the cooking time.
Remove the garni bouquet, season the soup again with pepper and salt and mix the pesto (see recipe) with the soup.
enjoy your meal!
The nutritional value of each portion (about 324 g) roughly corresponds to:
345 calories of energy
5 grams of protein
33 grams of fat
5 grams of dietary fiber