Your Recipe

Sausage, Kale, and Sweet Potato Soup

Zutat  Menge  Kalorien 
Grünkohl 28.5g 10kcal
Süßkartoffel, roh 260g 224kcal
Olivenöl 28g 248kcal
Sauerkraut, Konserven, Feststoffe und Flüssigkeiten 340g 65kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 960g 154kcal

Recipe Instructions:

INGREDIENTS
2 medium sweet potatoes
1/2 bunch flat-leaf kale
12 ounces Whole30 compliant cooked Italian chicken sausage
2 tablespoons extra-virgin olive oil
4 cups (32 ounces) low-sodium chicken broth
1 teaspoon dried Italian seasoning
INSTRUCTIONS
Peel and dice 2 sweet potatoes into 1/2-inch cubes. Coarsely chop 1/2 bunch lacinato kale (about 2 cups). Cut 12 ounces Italian chicken sausage crosswise into 1/2-inch pieces.
Heat 2 tablespoons extra-virgin olive oil in a Dutch oven over medium-high heat until shimmering. Add the sausage and cook until browned, 6 to 8 minutes. Add 4 cups low-sodium chicken broth, 1 teaspoon dried Italian seasoning, and the sweet potatoes, and bring to a boil. Simmer until the sweet potatoes are tender, 15 to 20 minutes. Add the kale and cook until wilted, about 3 minutes.

Nährwertangaben 
Portionsgröße  404 g | ml
Menge pro Portion  175
731
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.7g 11%
Gesättigte Fettsäuren  1.5g 7%
Natrium 674mg 29%
Gesamte Kohlenhydrate  20g 7%
Ballaststoffe  4.7g 17%
Zucker  4.6g
Protein  6.8g 14%
Vitamin D 0mcg 0%
Kalzium 73mg 6%
Eisen  2.3mg 13%
Kalium 595mg 13%
* 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 478.871 mcg 53%
Thiamin [B1] 0.077 mg 6%
Riboflavin [B2] 0.155 mg 12%
Niacin [B3] 3.856 mg 24%
Pantothensäure [B5] 0.625 mg 13%
Vitamin B6 0.281 mg 17%
Cobalamin [B12] 0.24 mcg 0%
Folat [B9] 31.968 mcg 0%
Vitamin C 20.71 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 1.343 mg 9%
Vitamin K 44.193 mcg 37%
Betain 0.453 mg 0%
Cholin 24.332 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.9 g 7%
Sugars 4.6 g 9%
Ballaststoffe  4.7 g 17%
Carbohydrate 13.4 g 0%
Netto-Kohlenhydrate 15.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.086 g 0%
Arginin 0.092 g 0%
Asparaginsäure 0.341 g 0%
Cystein 0.024 g 0%
Glutaminsäure 0.302 g 0%
Glycin 0.069 g 0%
Histidin 0.046 g 0%
Isoleucin 0.066 g 0%
Leucin 0.099 g 0%
Lysin 0.082 g 0%
Methionin 0.029 g 0%
Phenylalanin 0.088 g 0%
Prolin 0.075 g 0%
Serin 0.097 g 0%
Threonin 0.085 g 0%
Tryptophan 0.029 g 0%
Tyrosin 0.041 g 0%
Valin 0.093 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.77 mg 6%
Kupfer 0.31 mg 34%
Fluorid 5.95 mcg 0%
Eisen  2.3 mg 13%
Magnesium 32.05 mg 8%
Mangan 0.36 mg 16%
Phosphor 123.47 mg 10%
Kalium 594.82 mg 13%
Selen 0.96 mcg 2%
Natrium 673.52 mg 29%
Zink 0.62 mg 6%
andere
Nährstoff Menge  DV
Wasser 365.643 g 0%
Asche 3.061 g 0%