Your Recipe

Summer Squash Soup with White Beans and Kale

Složka Množství Kalorie
Citronová šťáva 28.7g 6kcal
Kapusta 134g 47kcal
Pórek 89g 54kcal
Tykev, všechny odrůdy, letní 1200g 192kcal
Fazole bílé 850g 2831kcal
Česnek 9g 13kcal
Mořská sůl 1.15g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 cup finely chopped leek (white part only)
3 cloves garlic, minced
2 teaspoons dried Italian seasoning
6 medium yellow summer squash, halved lengthwise and sliced ¼-inch thick (6 cups)
2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
½ of a bunch kale, stemmed and cut into ½-inch strips (2 cups)
2 tablespoons lemon juice
¼ teaspoon sea salt
Freshly ground black pepper, to taste
INSTRUCTIONS
Preheat a large pot or Dutch oven over high until a drop of water sizzles when added. Add leek, garlic, and Italian seasoning. Cook 3 minutes, stirring constantly.
Add squash, beans, kale, and 4 cups of water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 15 minutes or until squash is tender. Stir in lemon juice, salt, and pepper.

nutriční údaje
Velikost porce 385 g | ml
Množství na porci 524
2192
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 2g 3%
Nasycené tuky 0.4g 2%
Sodík 117mg 5%
Sacharidy celkem 96g 35%
Vláknina 25g 89%
Cukr 8.3g
Bílkoviny 37g 73%
Vitamin D 0mcg 0%
Vápník 438mg 34%
Železo 16mg 90%
Draslík 3182mg 68%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 86.135 mcg 10%
Thiamin [B1] 0.753 mg 63%
Riboflavin [B2] 0.575 mg 44%
Niacin [B3] 1.99 mg 12%
Kyselina pantotenová [B5] 1.466 mg 29%
Vitamin B6 0.975 mg 57%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 632.008 mcg 0%
Vitamin C 58.958 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.83 mg 6%
Vitamin K 107.941 mcg 90%
Betain 0.067 mg 0%
Cholin 109.296 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 96 g 35%
Sugars 8.3 g 17%
Vláknina 25 g 89%
Carbohydrate 96 g 0%
Čisté sacharidy 87.7g
aminokyseliny
živina Množství DV
Alanin 1.557 g 0%
Arginin 2.186 g 0%
Kyselina asparagová 4.377 g 0%
Cystein 0.397 g 0%
kyselina glutamová 5.416 g 0%
Glycin 1.425 g 0%
Histidin 1.015 g 0%
Izoleucin 1.595 g 0%
Leucin 2.845 g 0%
Lysin 2.456 g 0%
Metionin 0.542 g 0%
Fenylalanin 1.916 g 0%
Prolin 1.527 g 0%
Serin 1.941 g 0%
Treonin 1.49 g 0%
Tryptofan 0.425 g 0%
Tyrosin 1.024 g 0%
Valin 1.885 g 0%
Minerály
živina Množství DV
Vápník 438.5 mg 34%
Měď 1.52 mg 169%
Fluorid 0 mcg 0%
Železo 16.13 mg 90%
Hořčík 315.5 mg 75%
Mangan 3.2 mg 139%
Fosfor 522.57 mg 42%
Draslík 3182.45 mg 68%
Selen 19.1 mcg 35%
Sodík 117.1 mg 5%
Zinek 5.9 mg 54%
další
živina Množství DV
Voda 243.66 g 0%
Popel 7.722 g 0%