Your Recipe

Potato and Peas Soup

Zutat  Menge  Kalorien 
Grüne Erbsen, roh (frisch) 260g 211kcal
Kartoffeln, roh, Fruchtfleisch und Schale 76g 59kcal
Butter ohne Salz 28.4g 204kcal
Knoblauch 6g 9kcal
Pflanzenöl 42g 372kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 197g 87kcal

Recipe Instructions:

INGREDIENTS

2 large potatoes,cut in to small cubes
2 cups boiled green peas
1 onion,finely diced
2 cloves of garlic, crushed
1 tbsp mixed spices
Half litre water
3 tbsp cooking oil
2 tbsp softened butter
Salt to taste.

Method
On medium heat place a sufuria and add in the cooking oil,the onions
and the potato cubes. Sprinkle salt and the mixed spices then mix
everything up.
• Let this cook with an occasional stir until the onions start to brown.
• Add in the peas and the water then lower the heat to medium low.
• Cook this for about 10 minutes or until the potatoes are cooked
through.
• Pour this in a blender and process till smooth.
• On medium low heat use a clean sufuria and melt the butter then pour
in the blended mixture. Cook stirring until the butter is completely
incorporated. If its too thick add cold water and stir. Once you achieve
your desired consistency, let the soup come to a boil, taste and adjust
the seasoning then allow to boil for about 2 minutes.
• Serve. You can top this with some grated parmesan cheese, crushed
nuts or some boiled peas.

Nährwertangaben 
Portionsgröße  305 g | ml
Menge pro Portion  470
1968
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 33g 43%
Gesättigte Fettsäuren  14g 72%
Natrium 12mg 1%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  9.7g 34%
Zucker  13g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 63mg 5%
Eisen  2.5mg 14%
Kalium 688mg 15%
* 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 146.528 mcg 16%
Thiamin [B1] 0.383 mg 32%
Riboflavin [B2] 0.192 mg 15%
Niacin [B3] 3.147 mg 20%
Pantothensäure [B5] 0.146 mg 3%
Vitamin B6 0.37 mg 22%
Cobalamin [B12] 0.024 mcg 0%
Folat [B9] 90.716 mcg 0%
Vitamin C 68.401 mg 76%
Vitamin D 0 mcg 0%
Vitamin E 2.962 mg 20%
Vitamin K 58.804 mcg 49%
Betain 0.076 mg 0%
Cholin 44.926 mg 8%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  36.4 g 13%
Sugars 13.4 g 27%
Ballaststoffe  9.7 g 34%
Carbohydrate 26.6 g 0%
Netto-Kohlenhydrate 23g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.344 g 0%
Arginin 0.618 g 0%
Asparaginsäure 0.851 g 0%
Cystein 0.054 g 0%
Glutaminsäure 1.146 g 0%
Glycin 0.269 g 0%
Histidin 0.159 g 0%
Isoleucin 0.292 g 0%
Leucin 0.478 g 0%
Lysin 0.47 g 0%
Methionin 0.124 g 0%
Phenylalanin 0.302 g 0%
Prolin 0.263 g 0%
Serin 0.276 g 0%
Threonin 0.299 g 0%
Tryptophan 0.06 g 0%
Tyrosin 0.214 g 0%
Valin 0.361 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 62.64 mg 5%
Kupfer 0.35 mg 39%
Fluorid 0.4 mcg 0%
Eisen  2.54 mg 14%
Magnesium 63.51 mg 15%
Mangan 0.76 mg 33%
Phosphor 210.44 mg 17%
Kalium 688.18 mg 15%
Selen 3.55 mcg 6%
Natrium 11.84 mg 1%
Zink 1.93 mg 18%
andere
Nährstoff Menge  DV
Wasser 223.958 g 0%
Asche 2.034 g 0%