Your Recipe

Turmeric chicken and lentil soup

Složka Množství Kalorie
Karotka 54g 22kcal
Celer 20g 3kcal
Kapusta 30g 11kcal
Cibule 115g 46kcal
Kuřecí brojler, syrové maso, vykostěná prsa 174g 209kcal
Zázvor kořen 30g 24kcal
Kurkuma mletá 5g 16kcal
Olivový olej 9g 80kcal
Zeleninový vývar 900g 45kcal
Čočka zelená 30g 106kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 lemongrass stalk
30g root ginger, sliced
½ vegetable stock cube, made up to 900ml
1 chicken breast
2 tsp olive oil
1 small onion, finely chopped
½ celery stick, chopped
1 small carrot, peeled and chopped
1 tsp turmeric
30g dried green lentils, rinsed
30g curly kale, woody stems removed
Method
Roughly bash the lemongrass with the flat of a knife and put in a medium saucepan along with the ginger and stock. Bring to a simmer and cook for 2 mins until fragrant.
Add the chicken breast and reduce the heat until barely simmering. Poach for 15-18 mins until the chicken is cooked through. Take the chicken out of the stock and set aside to cool slightly. Remove and discard the lemongrass and ginger.
While the chicken is poaching, heat the oil in a saucepan over a medium heat. Add the onion, celery and carrot; cook for 10 mins until softened. Stir in the turmeric and lentils and cook for 1 min, stirring, to combine. Pour in the poaching stock, bring to a simmer and cook for 18-20 mins or until the lentils are tender.
Shred the chicken with 2 forks and add to the soup along with the kale for the last 5 mins of cooking time. Divide between 2 bowls to serve.

nutriční údaje
Velikost porce 684 g | ml
Množství na porci 280
1172
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.8g 10%
Nasycené tuky 1.4g 7%
Sodík 1412mg 61%
Sacharidy celkem 27g 10%
Vláknina 5g 18%
Cukr 7.1g
Bílkoviny 26g 52%
Vitamin D 0mcg 0%
Vápník 94mg 7%
Železo 3.5mg 20%
Draslík 840mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 325.93 mcg 36%
Thiamin [B1] 0.385 mg 32%
Riboflavin [B2] 0.382 mg 29%
Niacin [B3] 9.925 mg 62%
Kyselina pantotenová [B5] 2.16 mg 43%
Vitamin B6 0.98 mg 58%
Kobalamin [B12] 0.183 mcg 0%
Floát [B9] 110.785 mcg 0%
Vitamin C 23.411 mg 26%
Vitamin D 0 mcg 0%
Vitamin E 1.674 mg 11%
Vitamin K 79.431 mcg 66%
Betain 6.558 mg 0%
Cholin 99.369 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 27 g 10%
Sugars 7.1 g 14%
Vláknina 5 g 18%
Carbohydrate 13.3 g 0%
Čisté sacharidy 19.9g
aminokyseliny
živina Množství DV
Alanin 1.376 g 0%
Arginin 1.739 g 0%
Kyselina asparagová 2.482 g 0%
Cystein 0.289 g 0%
kyselina glutamová 3.831 g 0%
Glycin 1.085 g 0%
Histidin 0.888 g 0%
Izoleucin 1.197 g 0%
Leucin 1.994 g 0%
Lysin 2.237 g 0%
Metionin 0.557 g 0%
Fenylalanin 1.048 g 0%
Prolin 0.844 g 0%
Serin 0.978 g 0%
Treonin 1.109 g 0%
Tryptofan 0.303 g 0%
Tyrosin 0.85 g 0%
Valin 1.282 g 0%
Minerály
živina Množství DV
Vápník 93.98 mg 7%
Měď 0.3 mg 34%
Fluorid 1.9 mcg 0%
Železo 3.52 mg 20%
Hořčík 62.6 mg 15%
Mangan 1.04 mg 45%
Fosfor 290.31 mg 23%
Draslík 840.48 mg 18%
Selen 20.6 mcg 37%
Sodík 1411.65 mg 61%
Zinek 1.61 mg 15%
další
živina Množství DV
Voda 616.769 g 0%
Popel 5.652 g 0%