Your Recipe

Super leek & potato soup

Složka Množství Kalorie
Kapusta 320g 112kcal
Pórek 400g 244kcal
Brambory neloupané 400g 308kcal
Mandle 25g 145kcal
Petrželová nať čerstvá 15g 5kcal
Ocet 14.8g 3kcal
Máta peprná, čerstvá 15g 7kcal
Sýr, parmezán, strouhaný 40g 168kcal
Polévka, kuřecí vývar, s nízkým obsahem sodíku, konzervovaná 608.7g 97kcal
Chléb, celozrnný, komerčně připravený 140g 353kcal

Recipe Instructions:

Ingredients
400 g leeks
olive oil
400 g potatoes
1.5 litres organic veg , or chicken stock
320 g kale
½ a bunch of fresh mint , (15g)
½ a bunch of fresh flat-leaf parsley , (15g)
40 g Parmesan cheese
25 g whole almonds
1 tablespoon white wine vinegar
extra virgin olive oil
4 small slices of wholemeal bread , (35g each)
Method
Trim and wash 400g of leeks, then slice and place in a large casserole pan on a medium heat with 1 tablespoon of olive oil.
Sweat for 10 minutes, stirring regularly, while you wash and finely slice 400g of potatoes (leaving the skin on for extra nutritional benefit), then stir into the pan.
Pour in 1.5 litres of vegetable or chicken stock and boil hard for 15 minutes. Pick through 320g of kale, discarding any tough stalks, and add to the pan for the last 5 minutes, pushing it down and covering with a lid.
Meanwhile, pick the leaves from ½ a bunch of fresh mint, then finely chop on a large board with the top leafy half of ½ a bunch of fresh flat-leaf parsley. Finely grate over 40g of Parmesan, add 25g of whole almonds, 1 tablespoon each of white wine vinegar and extra virgin olive oil, then finely chop and mix together. Toast 4 slices of wholemeal bread, then divide up the herby mixture on top.
In batches, carefully pour the contents of the pan into a blender. Put the lid on securely, cover with a tea towel and, holding it in place, blitz until super- smooth.
Taste the soup and season to perfection. Divide between your bowls, and serve with those lovely loaded toasts on the side.

nutriční údaje
Velikost porce 495 g | ml
Množství na porci 361
1508
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.7g 12%
Nasycené tuky 2.6g 13%
Sodík 452mg 20%
Sacharidy celkem 55g 20%
Vláknina 10g 37%
Cukr 7.5g
Bílkoviny 18g 36%
Vitamin D 0mcg 0%
Vápník 454mg 35%
Železo 6.3mg 35%
Draslík 1205mg 26%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 322 mcg 36%
Thiamin [B1] 0.391 mg 33%
Riboflavin [B2] 0.56 mg 43%
Niacin [B3] 6.362 mg 40%
Kyselina pantotenová [B5] 1.057 mg 21%
Vitamin B6 0.765 mg 45%
Kobalamin [B12] 0.287 mcg 0%
Floát [B9] 155.688 mcg 0%
Vitamin C 111.906 mg 124%
Vitamin D 0 mcg 0%
Vitamin E 4.017 mg 27%
Vitamin K 426 mcg 355%
Betain 44.591 mg 0%
Cholin 41.384 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 55.1 g 20%
Sugars 7.5 g 15%
Vláknina 10.4 g 37%
Carbohydrate 36.8 g 0%
Čisté sacharidy 47.6g
aminokyseliny
živina Množství DV
Alanin 0.331 g 0%
Arginin 0.474 g 0%
Kyselina asparagová 1.02 g 0%
Cystein 0.095 g 0%
kyselina glutamová 1.252 g 0%
Glycin 0.339 g 0%
Histidin 0.236 g 0%
Izoleucin 0.314 g 0%
Leucin 0.467 g 0%
Lysin 0.373 g 0%
Metionin 0.086 g 0%
Fenylalanin 0.338 g 0%
Prolin 0.342 g 0%
Serin 0.331 g 0%
Treonin 0.282 g 0%
Tryptofan 0.078 g 0%
Tyrosin 0.206 g 0%
Valin 0.352 g 0%
Minerály
živina Množství DV
Vápník 454.4 mg 35%
Měď 0.51 mg 56%
Fluorid 0 mcg 0%
Železo 6.33 mg 35%
Hořčík 129.7 mg 31%
Mangan 2.33 mg 101%
Fosfor 354.08 mg 28%
Draslík 1205.41 mg 26%
Selen 14.89 mcg 27%
Sodík 451.66 mg 20%
Zinek 2.21 mg 20%
další
živina Množství DV
Voda 406.25 g 0%
Popel 5.568 g 0%