Your Recipe

One-Pot Coconut Water ABC Soup

Složka Množství Kalorie
Karotka 144g 59kcal
Brambory neloupané 852g 656kcal
Rajčata 250g 45kcal
Voda z kohoutku 960g 0kcal
Mořská sůl 12g 0kcal
Cibule, žlutá, syrová 429g 163kcal

Recipe Tags:

Food

Recipe Instructions:

4 cups water
8 cups (~2 litres) coconut water, divided
3 medium white or yellow onions, peeled and quartered
4 medium potatoes, peeled and cut into 1 1/2-inch chunks (we especially like starchy Russets for this)
2 medium carrots, peeled and cut into chunks
2 medium tomatoes, quartered (drained canned tomatoes are fine)
2 teaspoons salt, or to taste
1 teaspoon crushed white peppercorn, or to taste

Directions
In a deep pot, combine the water, half of the coconut water (4 cups), and salt. Bring this to a boil, then turn it down to a simmer.
Add the onions and potatoes into the pot, and let it simmer on very low heat, uncovered, for 30 minutes. Then, add in the carrots and tomatoes, and let it simmer for a further 20 to 30 minutes. The vegetables should all be close to falling apart at this point, which is perfect; it really adds to that heart-warming, rustic texture of soup that we just love!
Add in the crushed peppercorns and the rest of the coconut water, and bring the soup to a final boil. Season to taste with salt, and serve piping hot.
Let your heart and soul be full!

nutriční údaje
Velikost porce 441 g | ml
Množství na porci 154
644
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 0.3g 0%
Nasycené tuky 0.1g 0%
Sodík 820mg 36%
Sacharidy celkem 35g 13%
Vláknina 5.5g 20%
Cukr 3.4g
Bílkoviny 4.2g 8%
Vitamin D 0mcg 0%
Vápník 45mg 3%
Železo 1.5mg 9%
Draslík 911mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 217.9 mcg 24%
Thiamin [B1] 0.146 mg 12%
Riboflavin [B2] 0.067 mg 5%
Niacin [B3] 1.99 mg 12%
Kyselina pantotenová [B5] 0.522 mg 10%
Vitamin B6 0.49 mg 29%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 32.11 mcg 0%
Vitamin C 40.961 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 0.398 mg 3%
Vitamin K 9.3 mcg 8%
Betain 0.38 mg 0%
Cholin 22.086 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 34.9 g 13%
Sugars 3.4 g 7%
Vláknina 5.5 g 20%
Carbohydrate 28.8 g 0%
Čisté sacharidy 31.5g
aminokyseliny
živina Množství DV
Alanin 0.128 g 0%
Arginin 0.174 g 0%
Kyselina asparagová 0.783 g 0%
Cystein 0.058 g 0%
kyselina glutamová 0.766 g 0%
Glycin 0.1 g 0%
Histidin 0.065 g 0%
Izoleucin 0.12 g 0%
Leucin 0.174 g 0%
Lysin 0.187 g 0%
Metionin 0.053 g 0%
Fenylalanin 0.141 g 0%
Prolin 0.109 g 0%
Serin 0.129 g 0%
Treonin 0.152 g 0%
Tryptofan 0.035 g 0%
Tyrosin 0.084 g 0%
Valin 0.17 g 0%
Minerály
živina Množství DV
Vápník 44.85 mg 3%
Měď 0.24 mg 26%
Fluorid 115.65 mcg 0%
Železo 1.54 mg 9%
Hořčík 49.68 mg 12%
Mangan 0.4 mg 17%
Fosfor 123.67 mg 10%
Draslík 910.96 mg 19%
Selen 0.59 mcg 1%
Sodík 820.28 mg 36%
Zinek 0.72 mg 7%
další
živina Množství DV
Voda 397.361 g 0%
Popel 2.679 g 0%