Your Recipe

Broccoli Almond Soup

Složka Množství Kalorie
Brokolice 213g 72kcal
Koriandr listy 7.5g 2kcal
Cibule 170g 68kcal
Mandle 18.1g 105kcal
Česnek 6g 9kcal
Sůl, stolní 2.8g 0kcal
Kokosový olej 14g 125kcal
Kari prášek 4.83g 16kcal
Pepř černý 0.575g 1kcal
Paprika sladká mletá 1.15g 3kcal
Papriky, pálivé chilli, červené, syrové 25g 10kcal
Almonds, blanched 71.5g 422kcal

Recipe Instructions:

Ingredients
1 tablespoon coconut oil
1/2 medium onion , finely chopped
2 cloves garlic , minced
1/2 cup blanched almonds
3 cups broccoli florets
2 teaspoons curry powder
1/2 teaspoon paprika
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 1/2 cups water
2 tablespoons almonds with skin on , toasted and chopped
2 tablespoons chopped cilantro
1 small red chili pepper , seeded and finely chopped

Instructions
Melt the coconut oil in a soup pot. Add the onion and cook until softened, for about 3-5 minutes. Add the garlic and cook for 30 seconds or so, until fragrant.
Add the almonds and cook until lightly browned. Add the broccoli and continue cooking for 5 minutes more, stirring occasionally.
Add the curry powder, paprika, salt, and pepper. Pour in the water, reduce the heat, and simmer for 8 minutes, until the broccoli is tender but still bright green.
Prepare the topping by removing a few broccoli florets and chopping them. Mix with the chopped almonds, cilantro, and chili pepper. Reserve.
Use an immersion blender to puree the soup or transfer to a stand blender.
Serve topped with the broccoli, almond, cilantro, and chili pepper mixture.

nutriční údaje
Velikost porce 134 g | ml
Množství na porci 208
871
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 3.8g 19%
Sodík 297mg 13%
Sacharidy celkem 14g 5%
Vláknina 5.4g 19%
Cukr 4.2g
Bílkoviny 7.2g 14%
Vitamin D 0mcg 0%
Vápník 102mg 8%
Železo 1.7mg 9%
Draslík 440mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 32.958 mcg 4%
Thiamin [B1] 0.113 mg 9%
Riboflavin [B2] 0.269 mg 21%
Niacin [B3] 1.358 mg 8%
Kyselina pantotenová [B5] 0.489 mg 10%
Vitamin B6 0.232 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 55.859 mcg 0%
Vitamin C 60.611 mg 67%
Vitamin D 0 mcg 0%
Vitamin E 6.321 mg 42%
Vitamin K 62.677 mcg 52%
Betain 0.446 mg 0%
Cholin 26.6 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 13.9 g 5%
Sugars 4.2 g 8%
Vláknina 5.4 g 19%
Carbohydrate 10 g 0%
Čisté sacharidy 9.7g
aminokyseliny
živina Množství DV
Alanin 0.306 g 0%
Arginin 0.731 g 0%
Kyselina asparagová 0.88 g 0%
Cystein 0.084 g 0%
kyselina glutamová 1.674 g 0%
Glycin 0.407 g 0%
Histidin 0.177 g 0%
Izoleucin 0.223 g 0%
Leucin 0.436 g 0%
Lysin 0.243 g 0%
Metionin 0.068 g 0%
Fenylalanin 0.347 g 0%
Prolin 0.312 g 0%
Serin 0.31 g 0%
Treonin 0.218 g 0%
Tryptofan 0.072 g 0%
Tyrosin 0.159 g 0%
Valin 0.28 g 0%
Minerály
živina Množství DV
Vápník 101.62 mg 8%
Měď 0.3 mg 34%
Fluorid 0.53 mcg 0%
Železo 1.66 mg 9%
Hořčík 81.61 mg 19%
Mangan 0.77 mg 33%
Fosfor 166.79 mg 13%
Draslík 439.84 mg 9%
Selen 3.07 mcg 6%
Sodík 296.55 mg 13%
Zinek 1.08 mg 10%
další
živina Množství DV
Voda 94.697 g 0%
Popel 2.163 g 0%