Your Recipe

Broccoli Almond Soup

Zutat  Menge  Kalorien 
Brokkoli, roh 213g 72kcal
Koriander (Cilantro) Blätter 7.5g 2kcal
Zwiebeln 170g 68kcal
Mandeln 18.1g 105kcal
Knoblauch 6g 9kcal
Speisesalz 2.8g 0kcal
Kokosnussöl 14g 125kcal
Curry Pulver 4.83g 16kcal
Schwarzer Pfeffer 0.575g 1kcal
Paprika 1.15g 3kcal
Paprika, scharfer Chili, rot, roh 25g 10kcal
Mandeln, blanchiert 71.5g 422kcal

Recipe Instructions:

Ingredients
1 tablespoon coconut oil
1/2 medium onion , finely chopped
2 cloves garlic , minced
1/2 cup blanched almonds
3 cups broccoli florets
2 teaspoons curry powder
1/2 teaspoon paprika
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 1/2 cups water
2 tablespoons almonds with skin on , toasted and chopped
2 tablespoons chopped cilantro
1 small red chili pepper , seeded and finely chopped

Instructions
Melt the coconut oil in a soup pot. Add the onion and cook until softened, for about 3-5 minutes. Add the garlic and cook for 30 seconds or so, until fragrant.
Add the almonds and cook until lightly browned. Add the broccoli and continue cooking for 5 minutes more, stirring occasionally.
Add the curry powder, paprika, salt, and pepper. Pour in the water, reduce the heat, and simmer for 8 minutes, until the broccoli is tender but still bright green.
Prepare the topping by removing a few broccoli florets and chopping them. Mix with the chopped almonds, cilantro, and chili pepper. Reserve.
Use an immersion blender to puree the soup or transfer to a stand blender.
Serve topped with the broccoli, almond, cilantro, and chili pepper mixture.

Nährwertangaben 
Portionsgröße  134 g | ml
Menge pro Portion  208
871
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  3.8g 19%
Natrium 297mg 13%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  5.4g 19%
Zucker  4.2g
Protein  7.2g 14%
Vitamin D 0mcg 0%
Kalzium 102mg 8%
Eisen  1.7mg 9%
Kalium 440mg 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 32.958 mcg 4%
Thiamin [B1] 0.113 mg 9%
Riboflavin [B2] 0.269 mg 21%
Niacin [B3] 1.358 mg 8%
Pantothensäure [B5] 0.489 mg 10%
Vitamin B6 0.232 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 55.859 mcg 0%
Vitamin C 60.611 mg 67%
Vitamin D 0 mcg 0%
Vitamin E 6.321 mg 42%
Vitamin K 62.677 mcg 52%
Betain 0.446 mg 0%
Cholin 26.6 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.9 g 5%
Sugars 4.2 g 8%
Ballaststoffe  5.4 g 19%
Carbohydrate 10 g 0%
Netto-Kohlenhydrate 9.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.306 g 0%
Arginin 0.731 g 0%
Asparaginsäure 0.88 g 0%
Cystein 0.084 g 0%
Glutaminsäure 1.674 g 0%
Glycin 0.407 g 0%
Histidin 0.177 g 0%
Isoleucin 0.223 g 0%
Leucin 0.436 g 0%
Lysin 0.243 g 0%
Methionin 0.068 g 0%
Phenylalanin 0.347 g 0%
Prolin 0.312 g 0%
Serin 0.31 g 0%
Threonin 0.218 g 0%
Tryptophan 0.072 g 0%
Tyrosin 0.159 g 0%
Valin 0.28 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 101.62 mg 8%
Kupfer 0.3 mg 34%
Fluorid 0.53 mcg 0%
Eisen  1.66 mg 9%
Magnesium 81.61 mg 19%
Mangan 0.77 mg 33%
Phosphor 166.79 mg 13%
Kalium 439.84 mg 9%
Selen 3.07 mcg 6%
Natrium 296.55 mg 13%
Zink 1.08 mg 10%
andere
Nährstoff Menge  DV
Wasser 94.697 g 0%
Asche 2.163 g 0%