Your Recipe

Broccoli and Sweet potato soup

Zutat  Menge  Kalorien 
Brokkoli, roh 500g 170kcal
Zwiebeln 275g 110kcal
Süßkartoffel, roh 500g 430kcal
Joghurt, fettfrei, griechisch 140g 83kcal
Gemüsebrühe[pl:]Bulion warzywny 1036g 52kcal

Recipe Instructions:

Ingredients
1 brown onion, finely chopped

500g broccoli, stems finely chopped, florets coarsely chopped

500g gold sweet potato, peeled, finely chopped

4 cups (1L) vegetable stock

1/2 cup (140g) Greek-style yoghurt

Method
Step 1
Heat a medium saucepan over medium heat. Add the onion, broccoli stems and sweet potato and cook, stirring, for 5 mins or until the onion softens.
Step 2
Add the stock and 2 cups (500ml) water. Bring to the boil. Reduce heat to low. Add broccoli florets. Cook for 15 mins or until sweet potato is tender. Set aside to cool slightly.
Step 3
Use a stick blender to carefully blend the soup until smooth. Divide among serving bowls. Place yoghurt in a small bowl and stir in 2 tablespoons water. Add to the soup and gently swirl. Season.

Nährwertangaben 
Portionsgröße  613 g | ml
Menge pro Portion  211
883
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.9g 1%
Gesättigte Fettsäuren  0.2g 1%
Natrium 892mg 39%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  8.2g 29%
Zucker  13g
Protein  10g 21%
Vitamin D 0mcg 0%
Kalzium 159mg 12%
Eisen  2mg 11%
Kalium 1015mg 22%
* 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 956.43 mcg 106%
Thiamin [B1] 0.285 mg 24%
Riboflavin [B2] 0.396 mg 30%
Niacin [B3] 1.934 mg 12%
Pantothensäure [B5] 2.072 mg 41%
Vitamin B6 0.603 mg 35%
Cobalamin [B12] 0.245 mcg 0%
Folat [B9] 105.563 mcg 0%
Vitamin C 120.624 mg 134%
Vitamin D 0 mcg 0%
Vitamin E 1.317 mg 9%
Vitamin K 131.338 mcg 109%
Betain 0.349 mg 0%
Cholin 49.381 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  43.5 g 16%
Sugars 12.8 g 26%
Ballaststoffe  8.2 g 29%
Carbohydrate 41.1 g 0%
Netto-Kohlenhydrate 30.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.363 g 0%
Arginin 0.506 g 0%
Asparaginsäure 1.204 g 0%
Cystein 0.094 g 0%
Glutaminsäure 1.815 g 0%
Glycin 0.274 g 0%
Histidin 0.225 g 0%
Isoleucin 0.362 g 0%
Leucin 0.654 g 0%
Lysin 0.57 g 0%
Methionin 0.188 g 0%
Phenylalanin 0.454 g 0%
Prolin 0.62 g 0%
Serin 0.462 g 0%
Threonin 0.372 g 0%
Tryptophan 0.136 g 0%
Tyrosin 0.293 g 0%
Valin 0.512 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 158.68 mg 12%
Kupfer 0.3 mg 33%
Fluorid 0.76 mcg 0%
Eisen  2 mg 11%
Magnesium 70.82 mg 17%
Mangan 0.69 mg 30%
Phosphor 216.56 mg 17%
Kalium 1015.19 mg 22%
Selen 7.68 mcg 14%
Natrium 891.99 mg 39%
Zink 1.27 mg 12%
andere
Nährstoff Menge  DV
Wasser 553.058 g 0%
Asche 4.607 g 0%