Your Recipe

Courgette, potato & cheddar soup

Složka Množství Kalorie
Brambory neloupané 500g 385kcal
Cuketa 1000g 210kcal
Sýr, čedar, ostrý, na plátky 100g 410kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
500g potato, unpeeled and roughly chopped
2 vegetable stock cubes
1kg courgettes, roughly chopped
bunch spring onion, sliced - save 1 for serving, if eating straight away
100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve
good grating fresh nutmeg, plus extra to serve
Method
STEP 1
Put the potatoes in a large pan with just enough water to cover them and crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 mins more. Throw in the spring onions, cover and cook for a final 5 mins.

STEP 2
Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 3 months.

nutriční údaje
Velikost porce 200 g | ml
Množství na porci 126
526
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 4.8g 6%
Nasycené tuky 2.5g 13%
Sodík 88mg 4%
Sacharidy celkem 15g 5%
Vláknina 2.7g 10%
Cukr 0.5g
Bílkoviny 7.7g 15%
Vitamin D 0.1mcg 1%
Vápník 123mg 9%
Železo 1.5mg 8%
Draslík 849mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 64.125 mcg 7%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.119 mg 9%
Niacin [B3] 1.549 mg 10%
Kyselina pantotenová [B5] 0.703 mg 14%
Vitamin B6 0.373 mg 22%
Kobalamin [B12] 0.11 mcg 0%
Floát [B9] 37.75 mcg 0%
Vitamin C 54.938 mg 61%
Vitamin D 0.125 mcg 1%
Vitamin E 0.104 mg 1%
Vitamin K 2.625 mcg 2%
Betain 0.125 mg 0%
Cholin 9.625 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 15.1 g 5%
Sugars 0.5 g 1%
Vláknina 2.7 g 10%
Carbohydrate 14.8 g 0%
Čisté sacharidy 14.5g
aminokyseliny
živina Množství DV
Alanin 0.322 g 0%
Arginin 0.342 g 0%
Kyselina asparagová 0.962 g 0%
Cystein 0.069 g 0%
kyselina glutamová 1.293 g 0%
Glycin 0.225 g 0%
Histidin 0.184 g 0%
Izoleucin 0.325 g 0%
Leucin 0.564 g 0%
Lysin 0.51 g 0%
Metionin 0.142 g 0%
Fenylalanin 0.328 g 0%
Prolin 0.481 g 0%
Serin 0.359 g 0%
Treonin 0.261 g 0%
Tryptofan 0.083 g 0%
Tyrosin 0.286 g 0%
Valin 0.422 g 0%
Minerály
živina Množství DV
Vápník 122.63 mg 9%
Měď 0.2 mg 22%
Fluorid 0 mcg 0%
Železo 1.51 mg 8%
Hořčík 59 mg 14%
Mangan 0.34 mg 15%
Fosfor 209.38 mg 17%
Draslík 848.88 mg 18%
Selen 4.16 mcg 8%
Sodík 88 mg 4%
Zinek 1.69 mg 15%
další
živina Množství DV
Voda 169.969 g 0%
Popel 2.464 g 0%