Your Recipe

Vegan Leek & Potato Soup

Složka Množství Kalorie
Pórek 550g 336kcal
Brambory neloupané 400g 308kcal
Kešu 100g 553kcal
Olivový olej 53.2g 470kcal
Tymián sušený 1.82g 5kcal
Zeleninový vývar 220g 11kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

EQUIPMENT
1 large saucepan
1 Frying pan
1 handheld blender or blender
INGREDIENTS

400 g leeks
400 g potatoes
2 Tbsp olive oil
1.25 litre vegetable stock
2 tsp dry thyme
100 g unsalted cashews
250 ml soya cream
salt & pepper
TOPPINGS:
2 Tbsp olive oil
150 g leeks
croutons
extra soya cream
INSTRUCTIONS

Cut the leeks into fine slices. Peel and cut the potatoes into small dice.
Heat 2 Tbsp of olive oil in a large saucepan. Add the sliced leeks and diced potatoes. Fry gently for 5mins until the leeks start to soften.
Add the vegetable stock, dry thyme and cashews. Bring to the boil, then reduce the heat to medium and cook uncovered for 20-25 minutes.
If you are making the toppings, cut 150g / 5.3oz of leeks into thin slices. Add 2 Tbsp of olive oil to a frying pan. Add the leeks to the pan and fry the leeks under medium heat until soft while the soup is cooking. When done, season to taste with salt and pepper.
Once the soup vegetables are cooked, liquidise the soup with a handheld immersion blender or a regular blender.
Add the soya cream and season to taste with salt and pepper. You can adjust the texture of the soup by adding a bit more vegetable stock if needed.
Serve the soup topped with the sautéed leeks, croutons and some soya cream.

nutriční údaje
Velikost porce 221 g | ml
Množství na porci 280
1173
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 17g 21%
Nasycené tuky 2.6g 13%
Sodík 133mg 6%
Sacharidy celkem 30g 11%
Vláknina 3.7g 13%
Cukr 5.3g
Bílkoviny 5.9g 12%
Vitamin D 0mcg 0%
Vápník 75mg 6%
Železo 4mg 22%
Draslík 568mg 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 81.06 mcg 9%
Thiamin [B1] 0.189 mg 16%
Riboflavin [B2] 0.068 mg 5%
Niacin [B3] 1.306 mg 8%
Kyselina pantotenová [B5] 0.491 mg 10%
Vitamin B6 0.486 mg 29%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 73.664 mcg 0%
Vitamin C 24.515 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 2.299 mg 15%
Vitamin K 60.895 mcg 51%
Betain 0.142 mg 0%
Cholin 17.044 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 30.3 g 11%
Sugars 5.3 g 11%
Vláknina 3.7 g 13%
Carbohydrate 29.9 g 0%
Čisté sacharidy 24.9g
aminokyseliny
živina Množství DV
Alanin 0.249 g 0%
Arginin 0.493 g 0%
Kyselina asparagová 0.748 g 0%
Cystein 0.104 g 0%
kyselina glutamová 1.192 g 0%
Glycin 0.257 g 0%
Histidin 0.122 g 0%
Izoleucin 0.225 g 0%
Leucin 0.4 g 0%
Lysin 0.298 g 0%
Metionin 0.098 g 0%
Fenylalanin 0.263 g 0%
Prolin 0.238 g 0%
Serin 0.314 g 0%
Treonin 0.218 g 0%
Tryptofan 0.073 g 0%
Tyrosin 0.154 g 0%
Valin 0.304 g 0%
Minerály
živina Množství DV
Vápník 75.17 mg 6%
Měď 0.55 mg 62%
Fluorid 0 mcg 0%
Železo 4.02 mg 22%
Hořčík 90.7 mg 22%
Mangan 0.84 mg 37%
Fosfor 170.63 mg 14%
Draslík 567.86 mg 12%
Selen 4.51 mcg 8%
Sodík 133.21 mg 6%
Zinek 1.3 mg 12%
další
živina Množství DV
Voda 165.74 g 0%
Popel 2.422 g 0%