Fresh Okra Soup




Paylaş


Ingredients

4 Servings
200 gr. fresh okra
1 onion
80 gr. rice
1 large banana pepper
1 large tomatoes
1 lt. water
1 tablespoon sunflower oil
30 gr. butter
Salt

Recipe:


Chop the onions, banana peppers, and tomatoes into cubes, and fry with cooking oil in a pot. Add the rice, okra, and water. Boil for 30 minutes and add the butter. Bon appetit!

Energy and Nutrition Facts:

Nutrition Facts 1 Servings
(%) Daily Value
Woman (age 25 - 50)Men (age 25 - 50)
Energy 149,9 kcal 7,7 7,7
Protein 3,3 g 5,7 5,7
Fat 7,1 g 10,8 10,8
Carbohydrate 17,9 g 6,5 6,5
Fibre 4,2 g 14,1 14,1
Vit. A 132,9 µg 16,6 13,3
Vit.E 2,5 mg 21,1 18,1
Vit. B2 0,1 mg 6,3 5,4
Total folic acid 74,8 µg 18,7 18,7
Vit. B12 0,0 µg 0 0
Vit. C 52,4 mg 52,4 52,4
Sodium 300,2 mg 15 15
Potassium 339,0 mg 9,7 9,7
Calcium 63,2 mg 6,3 6,3
Iron 1,2 mg 8 12
Zinc 0,6 mg 8,1 5,7


About fresh okra;



Thanks to its okra content, it is a good source of Vitamin C.
It also contains a substantial amount of fibre, vitamin A and folic acid.
This soup may help those suffering from constipation, especially if spices are added to it.



References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012




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