Your Recipe

Sweet Potato and Kale Soup

Zutat  Menge  Kalorien 
Grünkohl 84g 29kcal
Zwiebeln 110g 44kcal
Süßkartoffel, roh 453.592g 390kcal
Kurkuma gemahlen 3g 9kcal
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal
Curry Pulver 1.5g 5kcal
Kokosmilch 244g 561kcal
Gemüsebrühe[pl:]Bulion warzywny 960g 48kcal
Meersalz 6g 0kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 439.425g 611kcal
Koriander gemahlen 1.5g 4kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

1 teaspoon ground turmeric

1 teaspoon salt

¾ teaspoon curry powder

¾ teaspoon ground coriander

1 pound sweet potatoes, peeled and cut into 1/2-inch cubes

4 cups vegetable broth

4 cups chopped kale

1 (15.5 ounce) can chickpeas, drained

1 cup canned coconut milk

Directions
Heat oil in a large stockpot over medium-high heat. Add onion and garlic and saute for 2 minutes. Stir in turmeric, coriander, curry powder, and coriander. Add sweet potatoes; saute for 2 to 3 minutes, stirring frequently.

Pour in broth and bring to a simmer. Cover and simmer until sweet potatoes have just begun to soften, 8 to 10 minutes. Stir in kale and chick peas; simmer for 5 minutes more. Stir in coconut milk and adjust salt to taste.

Nährwertangaben 
Portionsgröße  390 g | ml
Menge pro Portion  326
1366
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  9.5g 47%
Natrium 1103mg 48%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  9.1g 33%
Zucker  9.3g
Protein  8.5g 17%
Vitamin D 0mcg 0%
Kalzium 113mg 9%
Eisen  2.7mg 15%
Kalium 581mg 12%
* 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 589.669 mcg 66%
Thiamin [B1] 0.154 mg 13%
Riboflavin [B2] 0.149 mg 11%
Niacin [B3] 1.222 mg 8%
Pantothensäure [B5] 0.861 mg 17%
Vitamin B6 0.323 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 62.41 mcg 0%
Vitamin C 18.469 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 1.324 mg 9%
Vitamin K 62.772 mcg 52%
Betain 0.186 mg 0%
Cholin 15.076 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  38.7 g 14%
Sugars 9.3 g 19%
Ballaststoffe  9.1 g 33%
Carbohydrate 18.3 g 0%
Netto-Kohlenhydrate 29.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.357 g 0%
Arginin 0.737 g 0%
Asparaginsäure 1.063 g 0%
Cystein 0.113 g 0%
Glutaminsäure 1.353 g 0%
Glycin 0.338 g 0%
Histidin 0.217 g 0%
Isoleucin 0.334 g 0%
Leucin 0.551 g 0%
Lysin 0.477 g 0%
Methionin 0.114 g 0%
Phenylalanin 0.424 g 0%
Prolin 0.326 g 0%
Serin 0.401 g 0%
Threonin 0.316 g 0%
Tryptophan 0.094 g 0%
Tyrosin 0.204 g 0%
Valin 0.374 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 112.6 mg 9%
Kupfer 0.45 mg 50%
Fluorid 0.2 mcg 0%
Eisen  2.68 mg 15%
Magnesium 64.55 mg 15%
Mangan 1.49 mg 65%
Phosphor 161.24 mg 13%
Kalium 581.4 mg 12%
Selen 5.8 mcg 11%
Natrium 1103.21 mg 48%
Zink 1.15 mg 10%
andere
Nährstoff Menge  DV
Wasser 321.142 g 0%
Asche 3.207 g 0%