Your Recipe

Broccoli Potato Soup

Zutat  Menge  Kalorien 
Brokkoli, roh 30g 10kcal
Milch fettfrei 340.194g 119kcal
Knoblauch 9g 13kcal
Speisesalz 1.4225g 0kcal
Olivenöl 14g 124kcal
Schwarzer Pfeffer 0.575g 1kcal
Gemüsebrühe[pl:]Bulion warzywny 411g 21kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 0g 0kcal
Zwiebeln, gelb, roh 53g 20kcal

Recipe Instructions:

INGREDIENTS
1 tablespoon olive oil
1 cup finely chopped yellow onion
3 medium garlic cloves, minced
4 medium red potatoes, cut into ½-inch cubes but not peeled
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Two 14.5-ounce cans fat-free, low-sodium chicken or vegetable broth
One 12-ounce can evaporated skim milk
1¼ pounds broccoli, trimmed and divided into small florets; stems peeled and cut into ½-inch chunks (you should end up with about 4 cups)
1 tablespoon minced fresh Italian flat-leaf parsley
1 tablespoon chopped fresh basil
INSTRUCTIONS
Heat the olive oil in very large heavy saucepan over moderately high heat until ripples appear on the pan bottom, about 1½ minutes. Add the onion and garlic and cook, stirring occasionally, until soft, about 5 minutes.
Add the potatoes, flour, salt, and pepper, stirring well to mix. Slowly add the chicken broth and evaporated milk, stirring constantly. Bring quickly to a boil while continuing to stir.
Reduce the heat to low, cover, and simmer until the potatoes are tender, about 20 minutes.
Add the broccoli, parsley, and basil and simmer uncovered, stirring now and then, until broccoli is crisp-tender, about 10 minutes.
Ladle into soup bowls and serve.

Nährwertangaben 
Portionsgröße  143 g | ml
Menge pro Portion  51
215
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.5g 3%
Gesättigte Fettsäuren  0.4g 2%
Natrium 321mg 14%
Gesamte Kohlenhydrate  5g 2%
Ballaststoffe  0.4g 1%
Zucker  3.4g
Protein  2.4g 5%
Vitamin D 0.7mcg 3%
Kalzium 78mg 6%
Eisen  0.2mg 1%
Kalium 141mg 3%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 44.382 mcg 5%
Thiamin [B1] 0.048 mg 4%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 0.172 mg 1%
Pantothensäure [B5] 0.282 mg 6%
Vitamin B6 0.053 mg 3%
Cobalamin [B12] 0.283 mcg 0%
Folat [B9] 6.046 mcg 0%
Vitamin C 5.926 mg 7%
Vitamin D 0.68 mcg 3%
Vitamin E 0.383 mg 3%
Vitamin K 7.147 mcg 6%
Betain 1.088 mg 0%
Cholin 10.366 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  5 g 2%
Sugars 3.4 g 7%
Ballaststoffe  0.4 g 1%
Carbohydrate 3.6 g 0%
Netto-Kohlenhydrate 1.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.072 g 0%
Arginin 0.074 g 0%
Asparaginsäure 0.188 g 0%
Cystein 0.014 g 0%
Glutaminsäure 0.47 g 0%
Glycin 0.046 g 0%
Histidin 0.063 g 0%
Isoleucin 0.106 g 0%
Leucin 0.193 g 0%
Lysin 0.171 g 0%
Methionin 0.053 g 0%
Phenylalanin 0.108 g 0%
Prolin 0.197 g 0%
Serin 0.124 g 0%
Threonin 0.089 g 0%
Tryptophan 0.027 g 0%
Tyrosin 0.101 g 0%
Valin 0.136 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.12 mg 6%
Kupfer 0.02 mg 3%
Fluorid 1.8 mcg 0%
Eisen  0.17 mg 1%
Magnesium 9.31 mg 2%
Mangan 0.07 mg 3%
Phosphor 68.07 mg 5%
Kalium 140.67 mg 3%
Selen 2.1 mcg 4%
Natrium 320.52 mg 14%
Zink 0.32 mg 3%
andere
Nährstoff Menge  DV
Wasser 131.951 g 0%
Asche 1.253 g 0%