Your Recipe

Squash, Mushroom, and Kale Soup With Dill

Zutat  Menge  Kalorien 
Grünkohl 268g 94kcal
Zwiebeln 110g 44kcal
Olivenöl 26.6g 235kcal
Dillkraut frisch 4.5g 2kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 226.75g 102kcal
Gemüsebrühe[pl:]Bulion warzywny 235g 12kcal
Pilze, Shiitake, roh 28.3g 10kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

1 medium onion, chopped (about 1 cup)

Kosher salt and black pepper

1 pound mixed mushrooms (such as button and shiitake), stemmed and halved (or quartered if large)

4 cups vegetable broth

½ medium butternut squash, peeled and cut into ½-inch chunks (about 12 ounces)

⅓ cup orzo

4 cups loosely packed baby kale leaves (about 2½ ounces)

½ cup chopped fresh dill, plus more for garnishing

Directions
Heat the oil in a medium pot over medium-high heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until the onion is softened, about 4 minutes. Add the mushrooms and lower heat to medium. Cover and cook, stirring occasionally, until the mushrooms are tender and have released their juices, 6 to 8 minutes. Stir in the broth, squash, and orzo and bring to a boil. Reduce heat to medium-low and simmer until the squash is tender and the orzo is cooked, about 15 minutes.

Stir in the kale until just wilted. Season with salt and pepper and stir in the dill. Serve topped with more dill.

Nährwertangaben 
Portionsgröße  225 g | ml
Menge pro Portion  125
521
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.8g 10%
Gesättigte Fettsäuren  1.1g 5%
Natrium 214mg 9%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  4.5g 16%
Zucker  3.6g
Protein  3.2g 6%
Vitamin D 1mcg 5%
Kalzium 208mg 16%
Eisen  1.7mg 9%
Kalium 514mg 11%
* 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 474.44 mcg 53%
Thiamin [B1] 0.16 mg 13%
Riboflavin [B2] 0.283 mg 22%
Niacin [B3] 1.859 mg 12%
Pantothensäure [B5] 0.654 mg 13%
Vitamin B6 0.246 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 64.678 mcg 0%
Vitamin C 77.709 mg 86%
Vitamin D 0.985 mcg 5%
Vitamin E 2.222 mg 15%
Vitamin K 266.18 mcg 222%
Betain 0.235 mg 0%
Cholin 2.209 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.3 g 5%
Sugars 3.6 g 7%
Ballaststoffe  4.5 g 16%
Carbohydrate 5.5 g 0%
Netto-Kohlenhydrate 9.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.142 g 0%
Arginin 0.182 g 0%
Asparaginsäure 0.286 g 0%
Cystein 0.028 g 0%
Glutaminsäure 0.443 g 0%
Glycin 0.134 g 0%
Histidin 0.135 g 0%
Isoleucin 0.153 g 0%
Leucin 0.192 g 0%
Lysin 0.161 g 0%
Methionin 0.029 g 0%
Phenylalanin 0.138 g 0%
Prolin 0.15 g 0%
Serin 0.122 g 0%
Threonin 0.121 g 0%
Tryptophan 0.036 g 0%
Tyrosin 0.099 g 0%
Valin 0.149 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 208.03 mg 16%
Kupfer 0.1 mg 11%
Fluorid 0.3 mcg 0%
Eisen  1.7 mg 9%
Magnesium 46.76 mg 11%
Mangan 0.8 mg 35%
Phosphor 73.96 mg 6%
Kalium 513.89 mg 11%
Selen 1.43 mcg 3%
Natrium 214.23 mg 9%
Zink 0.49 mg 4%
andere
Nährstoff Menge  DV
Wasser 198.424 g 0%
Asche 2.078 g 0%