Your Recipe

Carrot and coriander soup

Složka Množství Kalorie
Karotka 500g 205kcal
Koriandr listy 1.8g 0kcal
Cibule 150g 60kcal
Kurkuma mletá 1.5g 5kcal
Olivový olej 42g 371kcal
Zeleninový vývar 990g 50kcal
Chléb, pita, celozrnný 56g 147kcal
Kmín, mletý 1.6g 6kcal

Recipe Instructions:

Ingredients
1 tbsp olive oil
1 onion, chopped
1 tsp ground coriander
½ tsp ground cumin
½ tsp ground turmeric
500g carrots, peeled and chopped
1 medium floury potato, peeled and chopped
1 litre vegetable stock
a small bunch coriander, chopped
CROUTONS
2 small flatbreads or pittas
2 tbsp olive oil
1 tbsp ras el hanout

Method
STEP 1
To make the croutons, heat the oven to 200C/fan 180C/gas 6. Cut the flatbreads into bite-sized pieces then toss in the olive oil, ras el hanout and some seasoning. Spread on a non-stick baking tray and bake for 10-15 minutes or until crisp and golden.

STEP 2
Heat the oil in a pan then fry the onion with a big pinch of salt for 5 minutes or until softened. Add the spices and cook for a minute then stir in the carrots and potatoes. Pour in the stock, bring to a simmer and cook for 25-30 minutes or until the veg is tender. Use a stick blender or pour into a blender and whizz until smooth, then stir in most of the coriander and season. Serve topped with the croutons and an extra sprinkle of coriander, if you like.

nutriční údaje
Velikost porce 436 g | ml
Množství na porci 211
882
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 15%
Nasycené tuky 1.6g 8%
Sodík 880mg 38%
Sacharidy celkem 26g 9%
Vláknina 5.1g 18%
Cukr 9.3g
Bílkoviny 3.6g 7%
Vitamin D 0mcg 0%
Vápník 64mg 5%
Železo 1.6mg 9%
Draslík 543mg 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 1075.223 mcg 119%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.151 mg 12%
Niacin [B3] 1.97 mg 12%
Kyselina pantotenová [B5] 0.657 mg 13%
Vitamin B6 0.275 mg 16%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 36.169 mcg 0%
Vitamin C 11.295 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.471 mg 16%
Vitamin K 26.366 mcg 22%
Betain 0.584 mg 0%
Cholin 18.112 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 26.1 g 9%
Sugars 9.3 g 19%
Vláknina 5.1 g 18%
Carbohydrate 15.8 g 0%
Čisté sacharidy 16.8g
aminokyseliny
živina Množství DV
Alanin 0.198 g 0%
Arginin 0.218 g 0%
Kyselina asparagová 0.348 g 0%
Cystein 0.138 g 0%
kyselina glutamová 1 g 0%
Glycin 0.125 g 0%
Histidin 0.087 g 0%
Izoleucin 0.155 g 0%
Leucin 0.234 g 0%
Lysin 0.179 g 0%
Metionin 0.048 g 0%
Fenylalanin 0.153 g 0%
Prolin 0.22 g 0%
Serin 0.142 g 0%
Treonin 0.287 g 0%
Tryptofan 0.042 g 0%
Tyrosin 0.101 g 0%
Valin 0.158 g 0%
Minerály
živina Množství DV
Vápník 64.16 mg 5%
Měď 0.14 mg 16%
Fluorid 4.41 mcg 0%
Železo 1.57 mg 9%
Hořčík 33.25 mg 8%
Mangan 0.58 mg 25%
Fosfor 90.58 mg 7%
Draslík 542.98 mg 12%
Selen 6.52 mcg 12%
Sodík 880.48 mg 38%
Zinek 0.69 mg 6%
další
živina Množství DV
Voda 391.108 g 0%
Popel 3.445 g 0%