Your Recipe

Butternut and Bean Soup

Složka Množství Kalorie
Fazole bílé 425.243g 1416kcal
Pekanové ořechy 27.6g 190kcal
Česnek 12g 18kcal
Olivový olej 42g 371kcal
Kari prášek 2g 7kcal
Petrželová nať čerstvá 7.69g 3kcal
Šalvěj mletá 4.29g 14kcal
Dýně máslová, syrová 820g 369kcal
Cibule, žlutá, syrová 125g 48kcal
Polévka, kuřecí vývar, s nízkým obsahem sodíku, konzervovaná 960g 154kcal

Recipe Instructions:

INGREDIENTS
4
cups peeled butternut squash cubes
3
tablespoons olive oil
1
small yellow onion, thinly sliced
4
cloves garlic, thinly sliced
Salt
Pepper
4
cups low-sodium vegetable (or chicken) stock
1
can (15-oz) white beans, rinsed and drained
1
tablespoon fresh sage, chopped
1
teaspoon curry powder

cup nutritional yeast flakes
2
tablespoons fresh parsley, chopped
24
pecan halves, chopped
DIRECTIONS
In a medium pot over medium heat, heat oil. Add onion and cook, stirring, until slightly soft, about 2 minutes. Add garlic, season with salt and pepper, and cook just until fragrant, about 30 seconds more. Add squash, stock, beans, sage, and curry powder. Season with more salt and pepper. Increase heat to high and bring to a boil, then reduce to heat to low, cover, and simmer 40 minutes, until squash is very tender.
Transfer to a blender. Add nutritional yeast and puree.
Garnish with parsley and chopped pecans.
Let leftovers cool completely before storing in an airtight container in the fridge.

nutriční údaje
Velikost porce 809 g | ml
Množství na porci 863
3610
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 24g 31%
Nasycené tuky 3.6g 18%
Sodík 133mg 6%
Sacharidy celkem 129g 47%
Vláknina 30g 106%
Cukr 9.9g
Bílkoviny 44g 88%
Vitamin D 0mcg 0%
Vápník 535mg 41%
Železo 19mg 103%
Draslík 3949mg 84%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1469.426 mcg 163%
Thiamin [B1] 0.976 mg 81%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 8.616 mg 54%
Kyselina pantotenová [B5] 2.252 mg 45%
Vitamin B6 1.014 mg 60%
Kobalamin [B12] 0.32 mcg 0%
Floát [B9] 634.113 mcg 0%
Vitamin C 66.043 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 6.676 mg 45%
Vitamin K 86.984 mcg 72%
Betain 0.27 mg 0%
Cholin 109.833 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 128.9 g 47%
Sugars 9.9 g 20%
Vláknina 29.8 g 106%
Carbohydrate 88.6 g 0%
Čisté sacharidy 119g
aminokyseliny
živina Množství DV
Alanin 1.553 g 0%
Arginin 2.345 g 0%
Kyselina asparagová 4.421 g 0%
Cystein 0.378 g 0%
kyselina glutamová 5.748 g 0%
Glycin 1.453 g 0%
Histidin 1.005 g 0%
Izoleucin 1.615 g 0%
Leucin 2.878 g 0%
Lysin 2.42 g 0%
Metionin 0.553 g 0%
Fenylalanin 1.951 g 0%
Prolin 1.553 g 0%
Serin 1.966 g 0%
Treonin 1.515 g 0%
Tryptofan 0.444 g 0%
Tyrosin 1.053 g 0%
Valin 1.909 g 0%
Minerály
živina Množství DV
Vápník 534.93 mg 41%
Měď 1.9 mg 211%
Fluorid 0.92 mcg 0%
Železo 18.51 mg 103%
Hořčík 390.44 mg 93%
Mangan 3.74 mg 163%
Fosfor 663.87 mg 53%
Draslík 3948.74 mg 84%
Selen 20.75 mcg 38%
Sodík 132.93 mg 6%
Zinek 6.6 mg 60%
další
živina Množství DV
Voda 602.036 g 0%
Popel 9.365 g 0%