Your Recipe

Sweet potato soup

Zutat  Menge  Kalorien 
Zwiebeln 197g 79kcal
Süßkartoffel, roh 700g 602kcal
Olivenöl 28g 248kcal
Gemüsebrühe[pl:]Bulion warzywny 990g 50kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 onion, chopped
700g sweet potatoes, peeled and cut into chunks
1 litre vegetable stock, made using 2 stock cubes
Method
STEP 1
Heat the oil in a large lidded pan over a medium heat. Fry the onion for 4-5 mins, stirring from time to time, until softened. Add the sweet potatoes and toss to coat in the oil and onion. Reduce the heat, cover the pan and cook for 10-15 mins, giving the pan a good shake every few minutes.

STEP 2
Pour in the stock and bring gently to the boil. Lower the heat and simmer for 15 mins. Remove from the heat and allow to cool. Blitz the soup with a stick blender until smooth. Season with salt and a grinding of black pepper, to taste, and reheat before serving.

Nährwertangaben 
Portionsgröße  479 g | ml
Menge pro Portion  244
1023
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.3g 9%
Gesättigte Fettsäuren  1.1g 5%
Natrium 831mg 36%
Gesamte Kohlenhydrate  42g 15%
Ballaststoffe  6.1g 22%
Zucker  11g
Protein  3.9g 8%
Vitamin D 0mcg 0%
Kalzium 71mg 5%
Eisen  1.4mg 8%
Kalium 709mg 15%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 1270.45 mcg 141%
Thiamin [B1] 0.216 mg 18%
Riboflavin [B2] 0.174 mg 13%
Niacin [B3] 1.304 mg 8%
Pantothensäure [B5] 1.609 mg 32%
Vitamin B6 0.442 mg 26%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 28.608 mcg 0%
Vitamin C 8.835 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 1.473 mg 10%
Vitamin K 9.294 mcg 8%
Betain 0.056 mg 0%
Cholin 25.293 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.1 g 15%
Sugars 10.8 g 22%
Ballaststoffe  6.1 g 22%
Carbohydrate 39.8 g 0%
Netto-Kohlenhydrate 31.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.145 g 0%
Arginin 0.147 g 0%
Asparaginsäure 0.713 g 0%
Cystein 0.04 g 0%
Glutaminsäure 0.398 g 0%
Glycin 0.123 g 0%
Histidin 0.061 g 0%
Isoleucin 0.103 g 0%
Leucin 0.173 g 0%
Lysin 0.135 g 0%
Methionin 0.052 g 0%
Phenylalanin 0.168 g 0%
Prolin 0.097 g 0%
Serin 0.164 g 0%
Threonin 0.156 g 0%
Tryptophan 0.061 g 0%
Tyrosin 0.066 g 0%
Valin 0.161 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.32 mg 5%
Kupfer 0.31 mg 34%
Fluorid 0.54 mcg 0%
Eisen  1.36 mg 8%
Magnesium 51.15 mg 12%
Mangan 0.53 mg 23%
Phosphor 103.96 mg 8%
Kalium 708.75 mg 15%
Selen 1.3 mcg 2%
Natrium 830.96 mg 36%
Zink 0.68 mg 6%
andere
Nährstoff Menge  DV
Wasser 421.677 g 0%
Asche 3.662 g 0%