Your Recipe

Courgette, potato & cheddar soup

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale 500g 385kcal
Zucchini 1000g 210kcal
Käse, Cheddar, scharf, in Scheiben geschnitten 100g 410kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
500g potato, unpeeled and roughly chopped
2 vegetable stock cubes
1kg courgettes, roughly chopped
bunch spring onion, sliced - save 1 for serving, if eating straight away
100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve
good grating fresh nutmeg, plus extra to serve
Method
STEP 1
Put the potatoes in a large pan with just enough water to cover them and crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 mins more. Throw in the spring onions, cover and cook for a final 5 mins.

STEP 2
Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 3 months.

Nährwertangaben 
Portionsgröße  200 g | ml
Menge pro Portion  126
526
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.8g 6%
Gesättigte Fettsäuren  2.5g 13%
Natrium 88mg 4%
Gesamte Kohlenhydrate  15g 5%
Ballaststoffe  2.7g 10%
Zucker  0.5g
Protein  7.7g 15%
Vitamin D 0.1mcg 1%
Kalzium 123mg 9%
Eisen  1.5mg 8%
Kalium 849mg 18%
* 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 64.125 mcg 7%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.119 mg 9%
Niacin [B3] 1.549 mg 10%
Pantothensäure [B5] 0.703 mg 14%
Vitamin B6 0.373 mg 22%
Cobalamin [B12] 0.11 mcg 0%
Folat [B9] 37.75 mcg 0%
Vitamin C 54.938 mg 61%
Vitamin D 0.125 mcg 1%
Vitamin E 0.104 mg 1%
Vitamin K 2.625 mcg 2%
Betain 0.125 mg 0%
Cholin 9.625 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  15.1 g 5%
Sugars 0.5 g 1%
Ballaststoffe  2.7 g 10%
Carbohydrate 14.8 g 0%
Netto-Kohlenhydrate 14.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.322 g 0%
Arginin 0.342 g 0%
Asparaginsäure 0.962 g 0%
Cystein 0.069 g 0%
Glutaminsäure 1.293 g 0%
Glycin 0.225 g 0%
Histidin 0.184 g 0%
Isoleucin 0.325 g 0%
Leucin 0.564 g 0%
Lysin 0.51 g 0%
Methionin 0.142 g 0%
Phenylalanin 0.328 g 0%
Prolin 0.481 g 0%
Serin 0.359 g 0%
Threonin 0.261 g 0%
Tryptophan 0.083 g 0%
Tyrosin 0.286 g 0%
Valin 0.422 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 122.63 mg 9%
Kupfer 0.2 mg 22%
Fluorid 0 mcg 0%
Eisen  1.51 mg 8%
Magnesium 59 mg 14%
Mangan 0.34 mg 15%
Phosphor 209.38 mg 17%
Kalium 848.88 mg 18%
Selen 4.16 mcg 8%
Natrium 88 mg 4%
Zink 1.69 mg 15%
andere
Nährstoff Menge  DV
Wasser 169.969 g 0%
Asche 2.464 g 0%