Your Recipe

Sweet Potato and Kale Soup

Složka Množství Kalorie
Kapusta 84g 29kcal
Cibule 110g 44kcal
Sladká brambora 453.592g 390kcal
Kurkuma mletá 3g 9kcal
Česnek 6g 9kcal
Olivový olej 28g 248kcal
Kari prášek 1.5g 5kcal
Kokosové mléko 244g 561kcal
Zeleninový vývar 960g 48kcal
Mořská sůl 6g 0kcal
Cizrna konzervovaná odkapaná 439.425g 611kcal
Koriandr mletý 1.5g 4kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

1 teaspoon ground turmeric

1 teaspoon salt

¾ teaspoon curry powder

¾ teaspoon ground coriander

1 pound sweet potatoes, peeled and cut into 1/2-inch cubes

4 cups vegetable broth

4 cups chopped kale

1 (15.5 ounce) can chickpeas, drained

1 cup canned coconut milk

Directions
Heat oil in a large stockpot over medium-high heat. Add onion and garlic and saute for 2 minutes. Stir in turmeric, coriander, curry powder, and coriander. Add sweet potatoes; saute for 2 to 3 minutes, stirring frequently.

Pour in broth and bring to a simmer. Cover and simmer until sweet potatoes have just begun to soften, 8 to 10 minutes. Stir in kale and chick peas; simmer for 5 minutes more. Stir in coconut milk and adjust salt to taste.

nutriční údaje
Velikost porce 390 g | ml
Množství na porci 326
1366
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 17g 22%
Nasycené tuky 9.5g 47%
Sodík 1103mg 48%
Sacharidy celkem 39g 14%
Vláknina 9.1g 33%
Cukr 9.3g
Bílkoviny 8.5g 17%
Vitamin D 0mcg 0%
Vápník 113mg 9%
Železo 2.7mg 15%
Draslík 581mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 589.669 mcg 66%
Thiamin [B1] 0.154 mg 13%
Riboflavin [B2] 0.149 mg 11%
Niacin [B3] 1.222 mg 8%
Kyselina pantotenová [B5] 0.861 mg 17%
Vitamin B6 0.323 mg 19%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 62.41 mcg 0%
Vitamin C 18.469 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 1.324 mg 9%
Vitamin K 62.772 mcg 52%
Betain 0.186 mg 0%
Cholin 15.076 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 38.7 g 14%
Sugars 9.3 g 19%
Vláknina 9.1 g 33%
Carbohydrate 18.3 g 0%
Čisté sacharidy 29.4g
aminokyseliny
živina Množství DV
Alanin 0.357 g 0%
Arginin 0.737 g 0%
Kyselina asparagová 1.063 g 0%
Cystein 0.113 g 0%
kyselina glutamová 1.353 g 0%
Glycin 0.338 g 0%
Histidin 0.217 g 0%
Izoleucin 0.334 g 0%
Leucin 0.551 g 0%
Lysin 0.477 g 0%
Metionin 0.114 g 0%
Fenylalanin 0.424 g 0%
Prolin 0.326 g 0%
Serin 0.401 g 0%
Treonin 0.316 g 0%
Tryptofan 0.094 g 0%
Tyrosin 0.204 g 0%
Valin 0.374 g 0%
Minerály
živina Množství DV
Vápník 112.6 mg 9%
Měď 0.45 mg 50%
Fluorid 0.2 mcg 0%
Železo 2.68 mg 15%
Hořčík 64.55 mg 15%
Mangan 1.49 mg 65%
Fosfor 161.24 mg 13%
Draslík 581.4 mg 12%
Selen 5.8 mcg 11%
Sodík 1103.21 mg 48%
Zinek 1.15 mg 10%
další
živina Množství DV
Voda 321.142 g 0%
Popel 3.207 g 0%