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A fragrant bouquet garni with herbs

Updated: Jun 24, 2023

You can enjoy a fragrant organic soup made from fresh herbs grown in a balcony garden. It is said that by using herbs grown by hand without the use of chemical fertilizers or pesticides, the soup is easily absorbed into the body.


This soup, packed with the blessings of nature, is healthy and nutritious, allowing you to enjoy the goodness of organic ingredients while maintaining a healthy diet.


Herbs that can be used to season the soup include basil, rosemary, sage, thyme, parsley, and oregano, each with its unique flavour and aroma, adding depth to the taste of the soup. In addition, herbs contain beneficial nutrients that can increase the nutritional value of the soup. Bouquet garni can be used as a seasoning in Western stews, soups, and curry, as well as a hidden flavour in other dishes.


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What is Bouquet Garni

Bouquet garni is a blend of herbs that originated in 18th-century France and is used as a seasoning in French cuisine for dishes such as soups and stews. It has been used for quite some time, as French cuisine was heavy, oily, and had poor food freshness due to undeveloped preservation techniques, leading to the use of many herbs and spices to mask the flavour of ingredients.


The essential ingredients of bouquet garni are thyme, bay leaf, sage, parsley, oregano, and rosemary, although celery is also added in my case. Bouquet garni is widely used in cuisines all around the world, so please try it at home as well.



The Nutritional Value of Herbs Used in Bouquet Garni

It might be useful to know the nutritional value of the herbs used in bouquet garni if you plan on using them in your cooking. Here is the nutritional value of the basic herbs used in bouquet garni.


Sage

It has anti-inflammatory properties and can be effective in treating sore throat and mouth ulcers. It also contains minerals such as vitamin K, magnesium, calcium, and iron. Vitamin K in particular plays an important role in blood clotting, making it an essential nutrient for a healthy lifestyle.

Rosemary

It has effects on improving blood circulation and enhancing immunity and can refresh a tired body. We have also mentioned rosemary on our blog, so please take a look if you're interested.

Oregano

It has antibacterial and antiviral properties and is effective in preventing and improving colds and influenza. It is also rich in calcium and dietary fibre.

Thyme

It has antibacterial and disinfectant properties and can help prevent and improve diseases such as colds and influenza. Flavonoids contained in thyme have anti-inflammatory effects, making it effective against allergic diseases and arthritis.

Celery

It is rich in dietary fibre and has a regulating effect on the intestines, making it effective against intestinal problems such as constipation and diarrhoea. Coumarin, a component contained in celery, dilates blood vessels and promotes blood flow, making it effective in preventing high blood pressure and arteriosclerosis.

Bay leaves

It has antibacterial and anti-inflammatory properties and can help prevent and improve diseases such as colds and influenza. Essential oils contained in bay leaves have a relaxing effect and can reduce stress and anxiety. Bay leaves also have a digestive-promoting effect, making it effective in improving poor appetite and indigestion.

Parsley

It contains nutrients such as vitamin K, vitamin C, vitamin A, folic acid, potassium, and iron. Vitamin K, which is abundant in parsley, promotes blood clotting and helps maintain the health of blood vessels and bones.

How to make a bouquet garni?

Take your desired amount of herbs and tie them with kitchen twine. You can use fresh herbs or, if you have the time, create a variety of herbs like the ones in the picture and dry them in your kitchen. This not only looks stylish but also infuses your kitchen with a subtle herbal scent, which can enhance your mood when cooking. You don't need any special equipment or location to dry herbs. Even in a small kitchen, like mine, you can create a dried bouquet garni on the door of your kitchen cabinet.


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Nutritional value per 100 grams of each herb used in bouquet garni

Although only a small amount of herbs are used in bouquet garni, looking at the nutritional value per 100 grams, may widen the range of home cooking.


Nutritional value per 100g of sage

  • Energy: 315 kcal

  • Protein: 10.63 g

  • Fat: 12.75 g

  • Carbohydrates: 60.73 g

  • Dietary fibre: 40.3 g

Nutritional value per 100g of rosemary

  • Energy: 131 kcal

  • Protein: 3.31 g

  • Fat: 5.86 g

  • Carbohydrates: 20.7 g

  • Dietary fibre: 14.1 g

  • Vitamin A: 2925 IU

  • Vitamin C: 61.2 mg

  • Calcium: 317 mg

  • Iron: 6.65 mg

  • Magnesium: 220 mg

  • Potassium: 955 mg

Nutritional value per 100g of oregano

  • Energy: 265 kcal

  • Protein: 9 g

  • Fat: 4 g

  • Carbohydrates: 69 g

  • Dietary fibre: 42.8 g

  • Vitamin A: 6900 IU

  • Vitamin C: 50 mg

  • Calcium: 1597 mg

  • Magnesium: 270 mg

  • Potassium: 1669 mg

Nutritional value per 100g of celery

  • Energy: 16 kcal

  • Protein: 0.7 g

  • Fat: 0.2 g

  • Carbohydrates: 3.1 g

  • Dietary fibre: 1.6 g

  • Vitamin A: 9 μg

  • Vitamin B1: 0.03 mg

  • Vitamin B2: 0.03 mg

  • Niacin: 0.2 mg

  • Vitamin B6: 0.09 mg

  • Vitamin C: 3.1 mg

  • Calcium: 40 mg

  • Iron: 0.2 mg

  • Magnesium: 11 mg

  • Potassium: 320 mg

Nutritional value per 100g of thyme

  • Energy: 101 kcal

  • Protein: 5.6 g

  • Fat: 1.7 g

  • Carbohydrates: 24.5 g

  • Dietary fiber: 14.0 g

  • Vitamin B1: 0.13 mg

  • Vitamin B2: 0.38 mg

  • Niacin: 1.4 mg

  • Vitamin C: 160 mg

  • Calcium: 405 mg

  • Magnesium: 160 mg

  • Phosphorus: 113 mg

  • Potassium: 609 mg

  • Iron: 12.9 mg

  • Zinc: 1.8 mg

Nutritional value per 100g of dried bay leaves

  • Energy: 313 kcal

  • Protein: 7.6 g

  • Fat: 8.4 g

  • Carbohydrates: 74.97 g

  • Dietary fiber: 26.3 g

  • Calcium: 834 mg

  • Iron: 43.8 mg

  • Magnesium: 120 mg

  • Phosphorus: 113 mg

  • Potassium: 529 mg

  • Sodium: 23 mg

  • Zinc: 2.3 mg

  • Copper: 0.3 mg

  • Manganese: 8.2 mg

  • Selenium: 0.7 μg

  • Vitamin A: 618 μg

  • Vitamin E: 2.32 mg

  • Vitamin K: 31.2 μg

  • Vitamin B1: 0.04 mg

  • Vitamin B2: 0.26 mg

  • Vitamin B3: 2.12 mg

  • Vitamin B5: 0.77 mg

  • Vitamin B6: 1.74 mg

  • Vitamin B9: 180 μg

  • Vitamin C: 8.3 mg


Nutritional value of parsley per 100g of parsley

  • Energy: 36 kcal

  • Protein: 3.0 g

  • Fat: 0.8 g

  • Carbohydrates: 6.3 g

  • Fibre: 3.3 g

  • Vitamin K: 1640 μg

  • Vitamin C: 133 mg

  • Vitamin A: 8424 IU

  • Folate: 152 μg

  • Potassium: 554 mg

  • Iron: 6.2 mg


Bouquet garni" is also used to add aroma when cooking. By adding an appropriate aroma to the dish, the taste and aroma of the dish become even, making it more delicious. It also makes the appearance of the dish beautiful and effective for presentation.


Methods for calculating calories and nutrients

  1. Measure the weight of the food ingredient.

  2. Refer to the nutrition information table of the food ingredient to find the calorie and nutrient content per 100g.

  3. Convert the weight of the measured food ingredient to 100g.

  4. Multiply the converted weight by the calorie and nutrient content per 100g to calculate the calorie and nutrient content of the food ingredient.

For example, to calculate the calorie content of 100g of celery, you can follow these steps.

  1. Weigh 100g of celery.

  2. Refer to the nutrition facts table for celery and find out that the calorie content per 100g is 16kcal.

  3. Since the weighed celery is already 100g, conversion is unnecessary.

  4. Multiply the calorie content per 100g (16kcal) by the weight of the celery (100g) to calculate the calorie content of 100g of celery, which is 16kcal.

Similarly, calculations for other nutrients in food are done by converting their content per 100g and multiplying it by the weight of the food used. However, the calculation method may vary depending on the food or nutrient, so it is recommended to use a nutrition facts table or a dedicated calculation application for accurate calculations.



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