Your Recipe

Butternut and Bean Soup

Zutat  Menge  Kalorien 
Bohnen weiß, roh 425.243g 1416kcal
Pekannüsse 27.6g 190kcal
Knoblauch 12g 18kcal
Olivenöl 42g 371kcal
Curry Pulver 2g 7kcal
frische Petersilie 7.69g 3kcal
Salbeigrund 4.29g 14kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 820g 369kcal
Zwiebeln, gelb, roh 125g 48kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 960g 154kcal

Recipe Instructions:

INGREDIENTS
4
cups peeled butternut squash cubes
3
tablespoons olive oil
1
small yellow onion, thinly sliced
4
cloves garlic, thinly sliced
Salt
Pepper
4
cups low-sodium vegetable (or chicken) stock
1
can (15-oz) white beans, rinsed and drained
1
tablespoon fresh sage, chopped
1
teaspoon curry powder
⅓
cup nutritional yeast flakes
2
tablespoons fresh parsley, chopped
24
pecan halves, chopped
DIRECTIONS
In a medium pot over medium heat, heat oil. Add onion and cook, stirring, until slightly soft, about 2 minutes. Add garlic, season with salt and pepper, and cook just until fragrant, about 30 seconds more. Add squash, stock, beans, sage, and curry powder. Season with more salt and pepper. Increase heat to high and bring to a boil, then reduce to heat to low, cover, and simmer 40 minutes, until squash is very tender.
Transfer to a blender. Add nutritional yeast and puree.
Garnish with parsley and chopped pecans.
Let leftovers cool completely before storing in an airtight container in the fridge.

Nährwertangaben 
Portionsgröße  809 g | ml
Menge pro Portion  863
3610
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 24g 31%
Gesättigte Fettsäuren  3.6g 18%
Natrium 133mg 6%
Gesamte Kohlenhydrate  129g 47%
Ballaststoffe  30g 106%
Zucker  9.9g
Protein  44g 88%
Vitamin D 0mcg 0%
Kalzium 535mg 41%
Eisen  19mg 103%
Kalium 3949mg 84%
* 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 1469.426 mcg 163%
Thiamin [B1] 0.976 mg 81%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 8.616 mg 54%
Pantothensäure [B5] 2.252 mg 45%
Vitamin B6 1.014 mg 60%
Cobalamin [B12] 0.32 mcg 0%
Folat [B9] 634.113 mcg 0%
Vitamin C 66.043 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 6.676 mg 45%
Vitamin K 86.984 mcg 72%
Betain 0.27 mg 0%
Cholin 109.833 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  128.9 g 47%
Sugars 9.9 g 20%
Ballaststoffe  29.8 g 106%
Carbohydrate 88.6 g 0%
Netto-Kohlenhydrate 119g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.553 g 0%
Arginin 2.345 g 0%
Asparaginsäure 4.421 g 0%
Cystein 0.378 g 0%
Glutaminsäure 5.748 g 0%
Glycin 1.453 g 0%
Histidin 1.005 g 0%
Isoleucin 1.615 g 0%
Leucin 2.878 g 0%
Lysin 2.42 g 0%
Methionin 0.553 g 0%
Phenylalanin 1.951 g 0%
Prolin 1.553 g 0%
Serin 1.966 g 0%
Threonin 1.515 g 0%
Tryptophan 0.444 g 0%
Tyrosin 1.053 g 0%
Valin 1.909 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 534.93 mg 41%
Kupfer 1.9 mg 211%
Fluorid 0.92 mcg 0%
Eisen  18.51 mg 103%
Magnesium 390.44 mg 93%
Mangan 3.74 mg 163%
Phosphor 663.87 mg 53%
Kalium 3948.74 mg 84%
Selen 20.75 mcg 38%
Natrium 132.93 mg 6%
Zink 6.6 mg 60%
andere
Nährstoff Menge  DV
Wasser 602.036 g 0%
Asche 9.365 g 0%