Your Recipe

Squash, Mushroom, and Kale Soup With Dill

Složka Množství Kalorie
Kapusta 268g 94kcal
Cibule 110g 44kcal
Olivový olej 26.6g 235kcal
Kopr čerstvý 4.5g 2kcal
Dýně máslová, syrová 226.75g 102kcal
Zeleninový vývar 235g 12kcal
Mushrooms, shiitake, raw 28.3g 10kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

1 medium onion, chopped (about 1 cup)

Kosher salt and black pepper

1 pound mixed mushrooms (such as button and shiitake), stemmed and halved (or quartered if large)

4 cups vegetable broth

½ medium butternut squash, peeled and cut into ½-inch chunks (about 12 ounces)

⅓ cup orzo

4 cups loosely packed baby kale leaves (about 2½ ounces)

½ cup chopped fresh dill, plus more for garnishing

Directions
Heat the oil in a medium pot over medium-high heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until the onion is softened, about 4 minutes. Add the mushrooms and lower heat to medium. Cover and cook, stirring occasionally, until the mushrooms are tender and have released their juices, 6 to 8 minutes. Stir in the broth, squash, and orzo and bring to a boil. Reduce heat to medium-low and simmer until the squash is tender and the orzo is cooked, about 15 minutes.

Stir in the kale until just wilted. Season with salt and pepper and stir in the dill. Serve topped with more dill.

nutriční údaje
Velikost porce 225 g | ml
Množství na porci 125
521
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.8g 10%
Nasycené tuky 1.1g 5%
Sodík 214mg 9%
Sacharidy celkem 13g 5%
Vláknina 4.5g 16%
Cukr 3.6g
Bílkoviny 3.2g 6%
Vitamin D 1mcg 5%
Vápník 208mg 16%
Železo 1.7mg 9%
Draslík 514mg 11%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 474.44 mcg 53%
Thiamin [B1] 0.16 mg 13%
Riboflavin [B2] 0.283 mg 22%
Niacin [B3] 1.859 mg 12%
Kyselina pantotenová [B5] 0.654 mg 13%
Vitamin B6 0.246 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 64.678 mcg 0%
Vitamin C 77.709 mg 86%
Vitamin D 0.985 mcg 5%
Vitamin E 2.222 mg 15%
Vitamin K 266.18 mcg 222%
Betain 0.235 mg 0%
Cholin 2.209 mg 0%
Carbohydrates
živina Množství DV
Sacharidy celkem 13.3 g 5%
Sugars 3.6 g 7%
Vláknina 4.5 g 16%
Carbohydrate 5.5 g 0%
Čisté sacharidy 9.7g
aminokyseliny
živina Množství DV
Alanin 0.142 g 0%
Arginin 0.182 g 0%
Kyselina asparagová 0.286 g 0%
Cystein 0.028 g 0%
kyselina glutamová 0.443 g 0%
Glycin 0.134 g 0%
Histidin 0.135 g 0%
Izoleucin 0.153 g 0%
Leucin 0.192 g 0%
Lysin 0.161 g 0%
Metionin 0.029 g 0%
Fenylalanin 0.138 g 0%
Prolin 0.15 g 0%
Serin 0.122 g 0%
Treonin 0.121 g 0%
Tryptofan 0.036 g 0%
Tyrosin 0.099 g 0%
Valin 0.149 g 0%
Minerály
živina Množství DV
Vápník 208.03 mg 16%
Měď 0.1 mg 11%
Fluorid 0.3 mcg 0%
Železo 1.7 mg 9%
Hořčík 46.76 mg 11%
Mangan 0.8 mg 35%
Fosfor 73.96 mg 6%
Draslík 513.89 mg 11%
Selen 1.43 mcg 3%
Sodík 214.23 mg 9%
Zinek 0.49 mg 4%
další
živina Množství DV
Voda 198.424 g 0%
Popel 2.078 g 0%