Your Recipe

Golden Vegetable Soup

Složka Množství Kalorie
Květák 214g 54kcal
Zázvor kořen 6g 5kcal
Kurkuma mletá 1.5g 5kcal
Fenykl semínka 1.5g 5kcal
Kokosové mléko 305g 702kcal
Dýně máslová, mražená 1133.98g 646kcal
Zeleninový vývar 960g 48kcal
Mořská sůl 3g 0kcal
Kmín, mletý 3.2g 12kcal
Cibule, žlutá, syrová 143g 54kcal
Papriky, serrano, syrové 6g 2kcal
Koriandr mletý 0.6g 2kcal
Limetková šťáva 7.665g 2kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
1 medium butternut squash, peeled and cut into 1-inch pieces (about 6 cups)
1 small serrano pepper, seeded and chopped
1 tablespoon minced fresh ginger
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon ground turmeric
¾ teaspoon toasted fennel seeds, divided
2 cups cauliflower florets
4 cups reduced-sodium vegetable broth
1 ¼ cups well-shaken light coconut milk, divided
1 ½ teaspoons lime juice
½ teaspoon salt

DirectionsInstructions Checklist
Step 1
Heat oil in a large Dutch oven or heavy stockpot over medium heat. Add onion and squash; cook, stirring often, until the onion is translucent, about 7 minutes. Add serrano and ginger; cook, stirring often, until fragrant, about 1 minute.

Step 2
Reduce heat to medium-low and add coriander, cumin, turmeric and 1/4 teaspoon fennel seeds. Cook, stirring constantly, until fragrant, about 1 minute. Stir in cauliflower and broth. Bring to a boil over medium-high heat; reduce heat to medium-low, and simmer, stirring occasionally, until the squash is fork-tender, 25 to 30 minutes.

Step 3
Working in 2 batches, transfer the squash mixture to a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. (Use caution when pureeing hot liquids.) Return the mixture to the pot.

Step 4
Stir 1 cup coconut milk into the soup. Bring to a gentle simmer over medium-low heat. Stir in lime juice and salt. Remove from heat.

Step 5
Divide the soup among 4 bowls. Top each with 1 tablespoon coconut milk and a pinch of fennel seeds.

nutriční údaje
Velikost porce 696 g | ml
Množství na porci 384
1607
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 16g 81%
Sodík 1041mg 45%
Sacharidy celkem 55g 20%
Vláknina 7.8g 28%
Cukr 13g
Bílkoviny 8.9g 18%
Vitamin D 0mcg 0%
Vápník 133mg 10%
Železo 5.1mg 28%
Draslík 1116mg 24%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 710.47 mcg 79%
Thiamin [B1] 0.366 mg 30%
Riboflavin [B2] 0.259 mg 20%
Niacin [B3] 3.317 mg 21%
Kyselina pantotenová [B5] 1.277 mg 26%
Vitamin B6 0.44 mg 26%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 111.59 mcg 0%
Vitamin C 50.888 mg 57%
Vitamin D 0 mcg 0%
Vitamin E 5.464 mg 36%
Vitamin K 14.301 mcg 12%
Betain 0.04 mg 0%
Cholin 8.247 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 54.6 g 20%
Sugars 13.1 g 26%
Vláknina 7.8 g 28%
Carbohydrate 3.6 g 0%
Čisté sacharidy 41.6g
aminokyseliny
živina Množství DV
Alanin 0.366 g 0%
Arginin 0.616 g 0%
Kyselina asparagová 0.82 g 0%
Cystein 0.089 g 0%
kyselina glutamová 1.429 g 0%
Glycin 0.311 g 0%
Histidin 0.166 g 0%
Izoleucin 0.307 g 0%
Leucin 0.478 g 0%
Lysin 0.383 g 0%
Metionin 0.108 g 0%
Fenylalanin 0.324 g 0%
Prolin 0.295 g 0%
Serin 0.337 g 0%
Treonin 0.258 g 0%
Tryptofan 0.104 g 0%
Tyrosin 0.252 g 0%
Valin 0.396 g 0%
Minerály
živina Množství DV
Vápník 133.12 mg 10%
Měď 0.43 mg 48%
Fluorid 0.54 mcg 0%
Železo 5.07 mg 28%
Hořčík 88.89 mg 21%
Mangan 1.69 mg 73%
Fosfor 190.45 mg 15%
Draslík 1116.29 mg 24%
Selen 7.16 mcg 13%
Sodík 1040.88 mg 45%
Zinek 1.37 mg 12%
další
živina Množství DV
Voda 606.534 g 0%
Popel 6.452 g 0%