Your Recipe

Super lentil and vegetable soup

Složka Množství Kalorie
Karotka 61g 25kcal
Celer 40g 6kcal
Pórek 322g 196kcal
Cibule 110g 44kcal
Brambory neloupané 170g 131kcal
Olivový olej 14g 124kcal
Pšeničná mouka, bílá, univerzální 7.5g 27kcal
Čočka, růžová nebo červená, syrová 50g 179kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 onion
1 carrot
1 leek
1 potato
2 celery sticks
1 tbsp olive oil
1 tbsp plain flour
1 tsp stock powder
500ml boiling water
50g red lentils
Method
Top and tail the carrot, then peel, dice and wash it.
Also top and tail the leek, remove the outer layer, then peel, slice and wash it.
Peel and cube the potato. Wash the celery, before cutting it into pieces around 2cm in length.
Heat the oil in a saucepan and fry all the vegetables, except the potatoes, for 5 mins. Stir in the flour and cook for 2 mins.
Dissolve the stock powder in boiling water, before adding it to the saucepan and bringing it to the boil.
Add the potatoes and red lentils, before putting a lid on the saucepan and allowing all the ingredients to simmer for 30 mins.
Serve this hearty soup with crusty bread.
Tip: You can replace the leek and carrot with other vegetables.

nutriční údaje
Velikost porce 387 g | ml
Množství na porci 366
1533
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.3g 11%
Nasycené tuky 1.2g 6%
Sodík 79mg 3%
Sacharidy celkem 65g 24%
Vláknina 9.6g 34%
Cukr 11g
Bílkoviny 12g 23%
Vitamin D 0mcg 0%
Vápník 149mg 11%
Železo 6.2mg 35%
Draslík 1052mg 22%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 393.455 mcg 44%
Thiamin [B1] 0.347 mg 29%
Riboflavin [B2] 0.147 mg 11%
Niacin [B3] 2.394 mg 15%
Kyselina pantotenová [B5] 0.78 mg 16%
Vitamin B6 0.854 mg 50%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 191.21 mcg 0%
Vitamin C 42.98 mg 48%
Vitamin D 0 mcg 0%
Vitamin E 2.766 mg 18%
Vitamin K 91.701 mcg 76%
Betain 0.374 mg 0%
Cholin 33.25 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 65 g 24%
Sugars 11 g 22%
Vláknina 9.6 g 34%
Carbohydrate 46.4 g 0%
Čisté sacharidy 54g
aminokyseliny
živina Množství DV
Alanin 0.496 g 0%
Arginin 0.798 g 0%
Kyselina asparagová 1.471 g 0%
Cystein 0.179 g 0%
kyselina glutamová 2.031 g 0%
Glycin 0.459 g 0%
Histidin 0.276 g 0%
Izoleucin 0.458 g 0%
Leucin 0.768 g 0%
Lysin 0.718 g 0%
Metionin 0.124 g 0%
Fenylalanin 0.521 g 0%
Prolin 0.492 g 0%
Serin 0.55 g 0%
Treonin 0.466 g 0%
Tryptofan 0.111 g 0%
Tyrosin 0.308 g 0%
Valin 0.541 g 0%
Minerály
živina Množství DV
Vápník 148.54 mg 11%
Měď 0.66 mg 73%
Fluorid 2.38 mcg 0%
Železo 6.25 mg 35%
Hořčík 91.57 mg 22%
Mangan 1.49 mg 65%
Fosfor 213.78 mg 17%
Draslík 1052.03 mg 22%
Selen 3.61 mcg 7%
Sodík 78.51 mg 3%
Zinek 1.57 mg 14%
další
živina Množství DV
Voda 298.419 g 0%
Popel 4.042 g 0%