Your Recipe

Leek & butter bean soup with crispy kale & bacon

Složka Množství Kalorie
Kapusta 40g 14kcal
Pórek 500g 305kcal
Petržel 30.8g 11kcal
Lískové ořechy 25g 157kcal
Bujón/kuřecí vývar 500g 1335kcal
Fazole Lima 800g 984kcal
Olivový olej 9g 80kcal
Tymián čerstvý 1g 1kcal
Hořčičné semínko mleté 30g 152kcal
Slanina, bezmasá 63g 195kcal

Recipe Instructions:

Ingredients
4 tsp olive oil
500g leeks, sliced
4 thyme sprigs, leaves picked
2 x 400g cans butter beans
500ml vegetable bouillon stock
2 tsp wholegrain mustard
½ small pack flat-leaf parsley
3 rashers streaky bacon
40g chopped kale, any tough stems removed
25g hazelnuts, roughly chopped

Method
STEP 1
Heat 1 tbsp oil in a large saucepan over a low heat. Add the leeks, thyme and seasoning. Cover and cook for 15 mins until softened, adding a splash of water if the leeks start to stick. Add the butter beans with the water from the cans, the stock and mustard. Bring to the boil and simmer for 3-4 mins until hot. Blend the soup in a food processor or with a stick blender, stir through the parsley and check the seasoning.

STEP 2
Put the bacon in a large, non-stick frying pan over a medium heat. Cook for 3-4 mins until crispy, then set side to cool. Add the remaining 1 tsp oil to the pan, and tip in the kale and hazelnuts. Cook for 2 mins, stirring until the kale is wilted and crisping at the edges and the hazelnuts are toasted. Cut the bacon into small pieces, then stir into the kale mixture.

STEP 3
Reheat the soup, adding a splash of water if it is too thick. Serve in bowls sprinkled with the bacon & kale mixture.

nutriční údaje
Velikost porce 500 g | ml
Množství na porci 808
3382
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 32g 41%
Nasycené tuky 5.9g 29%
Sodík 30144mg 1311%
Sacharidy celkem 92g 34%
Vláknina 16g 56%
Cukr 31g
Bílkoviny 42g 83%
Vitamin D 0mcg 0%
Vápník 439mg 34%
Železo 11mg 60%
Draslík 1955mg 42%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 191.705 mcg 21%
Thiamin [B1] 1.292 mg 108%
Riboflavin [B2] 0.912 mg 70%
Niacin [B3] 7.537 mg 47%
Kyselina pantotenová [B5] 1.644 mg 33%
Vitamin B6 0.965 mg 57%
Kobalamin [B12] 0.375 mcg 0%
Floát [B9] 215.844 mcg 0%
Vitamin C 57.483 mg 64%
Vitamin D 0 mcg 0%
Vitamin E 4.857 mg 32%
Vitamin K 239.037 mcg 199%
Betain 0.2 mg 0%
Cholin 264.007 mg 48%
Carbohydrates
živina Množství DV
Sacharidy celkem 92.4 g 34%
Sugars 30.8 g 62%
Vláknina 15.7 g 56%
Carbohydrate 89.5 g 0%
Čisté sacharidy 61.6g
aminokyseliny
živina Množství DV
Alanin 0.849 g 0%
Arginin 1.456 g 0%
Kyselina asparagová 2.183 g 0%
Cystein 0.298 g 0%
kyselina glutamová 3.098 g 0%
Glycin 0.896 g 0%
Histidin 0.655 g 0%
Izoleucin 1.179 g 0%
Leucin 1.593 g 0%
Lysin 1.308 g 0%
Metionin 0.238 g 0%
Fenylalanin 0.993 g 0%
Prolin 0.665 g 0%
Serin 1.189 g 0%
Treonin 0.845 g 0%
Tryptofan 0.257 g 0%
Tyrosin 0.472 g 0%
Valin 1.2 g 0%
Minerály
živina Množství DV
Vápník 439.26 mg 34%
Měď 0.94 mg 105%
Fluorid 0 mcg 0%
Železo 10.87 mg 60%
Hořčík 301.48 mg 72%
Mangan 4 mg 174%
Fosfor 612.73 mg 49%
Draslík 1954.88 mg 42%
Selen 57.27 mcg 104%
Sodík 30144.14 mg 1311%
Zinek 2.64 mg 24%
další
živina Množství DV
Voda 265.312 g 0%
Popel 68.521 g 0%