Your Recipe

Vegetable soup

Složka Množství Kalorie
Karotka 300g 123kcal
Celer 80g 13kcal
Cibule 197g 79kcal
Cuketa 250g 53kcal
Kapusta hlávková 100g 27kcal
Česnek 3g 4kcal
Olivový olej 100g 884kcal
Zeleninový vývar 1485g 74kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300g carrots, peeled and finely diced
2 sticks of celery, finely chopped
250g courgettes, finely diced
100g Savoy cabbage, thick ribs removed, finely shredded
1.2 litres vegetable stock
1 unwaxed lemon, zested and juiced
crusty bread, to serve
Method
STEP 1
Heat the oil in a large lidded pan over a medium heat. Tip in the onion and cook, stirring often, for 4-5 mins or until softened. Add the garlic and carrots, and stir them through the onions. Lower the heat and cover the pan. Cook for 10 mins, shaking the pan once or twice to mix the vegetables.

STEP 2
Mix through the celery and continue cooking for a further 5 mins, shaking the pan, then add the courgettes and cook for a few minutes more. Toss in the cabbage along with the stock, lemon zest and juice. Turn up the heat and bring to the boil, then reduce the heat and simmer for 5 mins. Season to taste and serve with crusty bread, if you like.

nutriční údaje
Velikost porce 629 g | ml
Množství na porci 314
1315
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 26g 33%
Nasycené tuky 3.7g 18%
Sodík 1178mg 51%
Sacharidy celkem 20g 7%
Vláknina 4.7g 17%
Cukr 8.5g
Bílkoviny 4.5g 9%
Vitamin D 0mcg 0%
Vápník 79mg 6%
Železo 1.3mg 7%
Draslík 782mg 17%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 703.325 mcg 78%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.181 mg 14%
Niacin [B3] 1.788 mg 11%
Kyselina pantotenová [B5] 0.818 mg 16%
Vitamin B6 0.349 mg 21%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 63.33 mcg 0%
Vitamin C 39.471 mg 44%
Vitamin D 0 mcg 0%
Vitamin E 4.202 mg 28%
Vitamin K 50.819 mcg 42%
Betain 0.519 mg 0%
Cholin 15.262 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.6 g 7%
Sugars 8.5 g 17%
Vláknina 4.7 g 17%
Carbohydrate 16.1 g 0%
Čisté sacharidy 11.1g
aminokyseliny
živina Množství DV
Alanin 0.207 g 0%
Arginin 0.229 g 0%
Kyselina asparagová 0.471 g 0%
Cystein 0.088 g 0%
kyselina glutamová 0.719 g 0%
Glycin 0.129 g 0%
Histidin 0.087 g 0%
Izoleucin 0.157 g 0%
Leucin 0.223 g 0%
Lysin 0.22 g 0%
Metionin 0.047 g 0%
Fenylalanin 0.139 g 0%
Prolin 0.202 g 0%
Serin 0.155 g 0%
Treonin 0.217 g 0%
Tryptofan 0.038 g 0%
Tyrosin 0.096 g 0%
Valin 0.168 g 0%
Minerály
živina Množství DV
Vápník 78.7 mg 6%
Měď 0.17 mg 19%
Fluorid 3.74 mcg 0%
Železo 1.34 mg 7%
Hořčík 47.65 mg 11%
Mangan 0.39 mg 17%
Fosfor 126.24 mg 10%
Draslík 782.08 mg 17%
Selen 0.92 mcg 2%
Sodík 1178.12 mg 51%
Zinek 1 mg 9%
další
živina Množství DV
Voda 574.161 g 0%
Popel 4.555 g 0%