Your Recipe

Broccoli and Walnut Soup

Zutat  Menge  Kalorien 
Brokkoli, roh 400g 136kcal
Zwiebeln 62.5g 25kcal
Butter ohne Salz 28.4g 204kcal
Knoblauch 6g 9kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
400 grams broccoli
1 medium potato, peeled and quartered
1/2 a small onion, finely chopped
2 cloves of garlic, finely chopped
2 tablespoons unsalted butter
Freshly ground black pepper
Salt, to taste
Crumbled goat’s cheese and walnuts for garnish (optional)
Directions
Melt the butter in a small pan over medium heat. Add the onions and garlic and cook until tender, about 2-3 minutes. Set aside.
Meanwhile, prep the broccoli : remove the florets. Trim the tender green stem below the florets and chop into small pieces (except the hard bottom part, the rest of the green stems can be used).
Bring 4 cups of water to the boil in a large pot. Add the potatoes and cook until tender.
Add the broccoli stems to the pot (along with the potatoes). Toss in the florets after 2-3 minutes, and blanch them together for 2 minutes. Take the potatoes and broccoli out of the pot using a slotted spoon and purée in a blender along with the cooked onions and garlic. Add a little of the cooking water and continue blending until smooth.
Transfer to another clean pot and ladle in more of the cooking water just until you get the right consistency. Reheat gently, season with salt and pepper and serve.

Nährwertangaben 
Portionsgröße  124 g | ml
Menge pro Portion  93
391
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.2g 8%
Gesättigte Fettsäuren  5.8g 29%
Natrium 35mg 2%
Gesamte Kohlenhydrate  8.6g 3%
Ballaststoffe  2.9g 10%
Zucker  2.4g
Protein  6.7g 13%
Vitamin D 0mcg 0%
Kalzium 55mg 4%
Eisen  0.8mg 4%
Kalium 347mg 7%
* 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 79.564 mcg 9%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.125 mg 10%
Niacin [B3] 0.671 mg 4%
Pantothensäure [B5] 0.609 mg 12%
Vitamin B6 0.212 mg 12%
Cobalamin [B12] 0.012 mcg 0%
Folat [B9] 66.227 mcg 0%
Vitamin C 90.824 mg 101%
Vitamin D 0 mcg 0%
Vitamin E 0.949 mg 6%
Vitamin K 102.185 mcg 85%
Betain 0.016 mg 0%
Cholin 21.636 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.6 g 3%
Sugars 2.4 g 5%
Ballaststoffe  2.9 g 10%
Carbohydrate 8.6 g 0%
Netto-Kohlenhydrate 6.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.111 g 0%
Arginin 0.219 g 0%
Asparaginsäure 0.351 g 0%
Cystein 0.03 g 0%
Glutaminsäure 0.607 g 0%
Glycin 0.097 g 0%
Histidin 0.065 g 0%
Isoleucin 0.088 g 0%
Leucin 0.143 g 0%
Lysin 0.15 g 0%
Methionin 0.041 g 0%
Phenylalanin 0.127 g 0%
Prolin 0.119 g 0%
Serin 0.13 g 0%
Threonin 0.096 g 0%
Tryptophan 0.037 g 0%
Tyrosin 0.056 g 0%
Valin 0.137 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.01 mg 4%
Kupfer 0.05 mg 6%
Fluorid 0.37 mcg 0%
Eisen  0.79 mg 4%
Magnesium 23.08 mg 5%
Mangan 0.26 mg 11%
Phosphor 74.53 mg 6%
Kalium 346.53 mg 7%
Selen 2.86 mcg 5%
Natrium 34.66 mg 2%
Zink 0.45 mg 4%
andere
Nährstoff Menge  DV
Wasser 105.251 g 0%
Asche 0.914 g 0%