Your Recipe

Vegetable soup

Zutat  Menge  Kalorien 
Karotten, roh 300g 123kcal
Sellerie 80g 13kcal
Zwiebeln 197g 79kcal
Zucchini 250g 53kcal
Kohl Wirsing 100g 27kcal
Knoblauch 3g 4kcal
Olivenöl 100g 884kcal
Gemüsebrühe[pl:]Bulion warzywny 1485g 74kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300g carrots, peeled and finely diced
2 sticks of celery, finely chopped
250g courgettes, finely diced
100g Savoy cabbage, thick ribs removed, finely shredded
1.2 litres vegetable stock
1 unwaxed lemon, zested and juiced
crusty bread, to serve
Method
STEP 1
Heat the oil in a large lidded pan over a medium heat. Tip in the onion and cook, stirring often, for 4-5 mins or until softened. Add the garlic and carrots, and stir them through the onions. Lower the heat and cover the pan. Cook for 10 mins, shaking the pan once or twice to mix the vegetables.

STEP 2
Mix through the celery and continue cooking for a further 5 mins, shaking the pan, then add the courgettes and cook for a few minutes more. Toss in the cabbage along with the stock, lemon zest and juice. Turn up the heat and bring to the boil, then reduce the heat and simmer for 5 mins. Season to taste and serve with crusty bread, if you like.

Nährwertangaben 
Portionsgröße  629 g | ml
Menge pro Portion  314
1315
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 26g 33%
Gesättigte Fettsäuren  3.7g 18%
Natrium 1178mg 51%
Gesamte Kohlenhydrate  20g 7%
Ballaststoffe  4.7g 17%
Zucker  8.5g
Protein  4.5g 9%
Vitamin D 0mcg 0%
Kalzium 79mg 6%
Eisen  1.3mg 7%
Kalium 782mg 17%
* 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 703.325 mcg 78%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.181 mg 14%
Niacin [B3] 1.788 mg 11%
Pantothensäure [B5] 0.818 mg 16%
Vitamin B6 0.349 mg 21%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 63.33 mcg 0%
Vitamin C 39.471 mg 44%
Vitamin D 0 mcg 0%
Vitamin E 4.202 mg 28%
Vitamin K 50.819 mcg 42%
Betain 0.519 mg 0%
Cholin 15.262 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.6 g 7%
Sugars 8.5 g 17%
Ballaststoffe  4.7 g 17%
Carbohydrate 16.1 g 0%
Netto-Kohlenhydrate 11.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.207 g 0%
Arginin 0.229 g 0%
Asparaginsäure 0.471 g 0%
Cystein 0.088 g 0%
Glutaminsäure 0.719 g 0%
Glycin 0.129 g 0%
Histidin 0.087 g 0%
Isoleucin 0.157 g 0%
Leucin 0.223 g 0%
Lysin 0.22 g 0%
Methionin 0.047 g 0%
Phenylalanin 0.139 g 0%
Prolin 0.202 g 0%
Serin 0.155 g 0%
Threonin 0.217 g 0%
Tryptophan 0.038 g 0%
Tyrosin 0.096 g 0%
Valin 0.168 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.7 mg 6%
Kupfer 0.17 mg 19%
Fluorid 3.74 mcg 0%
Eisen  1.34 mg 7%
Magnesium 47.65 mg 11%
Mangan 0.39 mg 17%
Phosphor 126.24 mg 10%
Kalium 782.08 mg 17%
Selen 0.92 mcg 2%
Natrium 1178.12 mg 51%
Zink 1 mg 9%
andere
Nährstoff Menge  DV
Wasser 574.161 g 0%
Asche 4.555 g 0%