Your Recipe

Sausage, Kale, and Sweet Potato Soup

Zutat  Menge  Kalorien 
Grünkohl 21g 7kcal
Süßkartoffel, roh 260g 224kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 960g 154kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

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  310 g | ml
Menge pro Portion  96
402
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.6g 2%
Gesättigte Fettsäuren  0.5g 2%
Natrium 111mg 5%
Gesamte Kohlenhydrate  16g 6%
Ballaststoffe  2.2g 8%
Zucker  3.1g
Protein  6g 12%
Vitamin D 0mcg 0%
Kalzium 42mg 3%
Eisen  1mg 5%
Kalium 444mg 9%
* 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 473.503 mcg 53%
Thiamin [B1] 0.057 mg 5%
Riboflavin [B2] 0.13 mg 10%
Niacin [B3] 3.712 mg 23%
Pantothensäure [B5] 0.539 mg 11%
Vitamin B6 0.168 mg 10%
Cobalamin [B12] 0.24 mcg 0%
Folat [B9] 10.405 mcg 0%
Vitamin C 6.464 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.204 mg 1%
Vitamin K 21.624 mcg 18%
Betain 0.016 mg 0%
Cholin 15.461 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  16.2 g 6%
Sugars 3.1 g 6%
Ballaststoffe  2.2 g 8%
Carbohydrate 13.3 g 0%
Netto-Kohlenhydrate 13.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.058 g 0%
Arginin 0.044 g 0%
Asparaginsäure 0.262 g 0%
Cystein 0.016 g 0%
Glutaminsäure 0.118 g 0%
Glycin 0.048 g 0%
Histidin 0.029 g 0%
Isoleucin 0.045 g 0%
Leucin 0.071 g 0%
Lysin 0.052 g 0%
Methionin 0.02 g 0%
Phenylalanin 0.066 g 0%
Prolin 0.043 g 0%
Serin 0.064 g 0%
Threonin 0.061 g 0%
Tryptophan 0.022 g 0%
Tyrosin 0.028 g 0%
Valin 0.064 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 42.44 mg 3%
Kupfer 0.22 mg 24%
Fluorid 0 mcg 0%
Eisen  0.98 mg 5%
Magnesium 20.38 mg 5%
Mangan 0.22 mg 9%
Phosphor 105.44 mg 8%
Kalium 443.72 mg 9%
Selen 0.44 mcg 1%
Natrium 110.53 mg 5%
Zink 0.46 mg 4%
andere
Nährstoff Menge  DV
Wasser 285.338 g 0%
Asche 1.204 g 0%