Your Recipe

Clean-Out-the-Fridge Vegetable Soup

Zutat  Menge  Kalorien 
Karotten, roh 128g 52kcal
Blumenkohl 53.5g 13kcal
Grünkohl 82.4g 29kcal
Zwiebeln 80g 32kcal
Kartoffeln, roh, Fruchtfleisch und Schale 150g 116kcal
Süßkartoffel, roh 133g 114kcal
Zucchini 62g 13kcal
Knoblauch 9g 13kcal
Thymian getrocknet 1g 3kcal
Paprika 2.3g 6kcal
Tomatenpaste, ohne Salzzusatz 22.5g 18kcal
Gemüsebrühe[pl:]Bulion warzywny 960g 48kcal
Meersalz 4.5g 0kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Kohl, grün, roh 180g 45kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

IngredientsIngredient Checklist

3 tablespoons extra-virgin olive oil

½ cup chopped onion

3 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried thyme

3 cups cubed hard vegetables, such as potato, carrot, sweet potato, winter squash, turnip and/or rutabaga

2 cups thinly sliced green cabbage

1 cup soft vegetables, such as cubed zucchini or bell pepper, halved green beans, broccoli or cauliflower florets and/or corn kernels

4 cups low-sodium vegetable or chicken broth

1 ½ tablespoons tomato paste

¾ teaspoon salt

½ teaspoon ground pepper

4 cups chopped stemmed dark leafy greens, such as kale or chard

2 teaspoons sherry vinegar

DirectionsInstructions Checklist
Step 1
Heat oil in a large pot over medium heat. Add onion and cook, stirring, until starting to soften, about 2 minutes. Add garlic, cumin, paprika and thyme; cook, stirring, until fragrant, about 30 seconds. Add hard vegetables and cook, stirring, for 2 minutes. Add cabbage and soft vegetables; stir to coat.

Step 2
Add broth, tomato paste, salt and pepper; increase heat to high and bring to a boil. Stir in greens, then reduce heat to maintain a simmer. Partially cover and cook until the vegetables are soft, 17 to 20 minutes. Remove from heat and stir in vinegar.

Nährwertangaben 
Portionsgröße  1873 g | ml
Menge pro Portion  519
2170
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.4g 6%
Gesättigte Fettsäuren  0.9g 4%
Natrium 4900mg 213%
Gesamte Kohlenhydrate  112g 41%
Ballaststoffe  25g 89%
Zucker  32g
Protein  20g 39%
Vitamin D 0mcg 0%
Kalzium 537mg 41%
Eisen  11mg 60%
Kalium 3233mg 69%
* 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 2428.062 mcg 270%
Thiamin [B1] 0.889 mg 74%
Riboflavin [B2] 0.938 mg 72%
Niacin [B3] 8.037 mg 50%
Pantothensäure [B5] 3.579 mg 72%
Vitamin B6 1.827 mg 107%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 255.386 mcg 0%
Vitamin C 248.327 mg 276%
Vitamin D 0 mcg 0%
Vitamin E 3.916 mg 26%
Vitamin K 519.218 mcg 433%
Betain 1.495 mg 0%
Cholin 86.496 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  111.8 g 41%
Sugars 32.2 g 64%
Ballaststoffe  24.8 g 89%
Carbohydrate 86 g 0%
Netto-Kohlenhydrate 79.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.693 g 0%
Arginin 0.78 g 0%
Asparaginsäure 2.335 g 0%
Cystein 0.258 g 0%
Glutaminsäure 2.614 g 0%
Glycin 0.53 g 0%
Histidin 0.398 g 0%
Isoleucin 0.586 g 0%
Leucin 0.837 g 0%
Lysin 0.838 g 0%
Methionin 0.191 g 0%
Phenylalanin 0.621 g 0%
Prolin 0.572 g 0%
Serin 0.594 g 0%
Threonin 0.722 g 0%
Tryptophan 0.171 g 0%
Tyrosin 0.377 g 0%
Valin 0.723 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 537.32 mg 41%
Kupfer 0.88 mg 98%
Fluorid 5.9 mcg 0%
Eisen  10.83 mg 60%
Magnesium 213.08 mg 51%
Mangan 2.47 mg 107%
Phosphor 477.64 mg 38%
Kalium 3233.13 mg 69%
Selen 6.6 mcg 12%
Natrium 4900.28 mg 213%
Zink 3.46 mg 31%
andere
Nährstoff Menge  DV
Wasser 1715.87 g 0%
Asche 15.001 g 0%