Your Recipe

Coconut, Mint and Pea Soup

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale 300g 231kcal
Erbsen roh grün 900g 729kcal
Kokosmilch 400g 920kcal
Grüne Minze getrocknet[pl:]Suszona mięta 1.252g 4kcal
Meersalz 7g 0kcal

Recipe Tags:

Alkaline Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large potato (300g)
900g fresh or frozen garden peas (about 2lbs)
400ml full-fat coconut milk (from a can)
2 teaspoons dried mint (or a large handful of fresh garden mint)
1 teaspoon of​ sea salt
500ml spring (or filtered) water
Instructions
Chop potato (leave skin on) into small chunks.
Boil potato with salt, in a large cooking pot. Use enough water to just cover their tops, boiling until soft enough to pierce with a fork. This should take no more than 10 minutes.
Add frozen peas and bring back to the boil, adding the rest of the water.
Add the coconut milk, whilst the pot comes back to the boil.
If you wanted it even richer, then just add more coconut (or creamed coconut, if you have it). Yum!
Add mint.
Simmer for a few minutes once it has come back to the boil.
Blend thoroughly with a hand blender directly in the pan until nice and creamy, adding more water if the mixture is too thick for you. Use a jug blender if you prefer.
Variation:
Use a between 50g and 100g of creamed coconut (the sort that comes in solid 'block' form). Or used 200ml of coconut cream.

Nährwertangaben 
Portionsgröße  402 g | ml
Menge pro Portion  471
1970
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  21g 106%
Natrium 720mg 31%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  17g 60%
Zucker  17g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 86mg 7%
Eisen  5.8mg 32%
Kalium 1138mg 24%
* 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 87.156 mcg 10%
Thiamin [B1] 0.686 mg 57%
Riboflavin [B2] 0.325 mg 25%
Niacin [B3] 6.279 mg 39%
Pantothensäure [B5] 0.643 mg 13%
Vitamin B6 0.645 mg 38%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 175.159 mcg 0%
Vitamin C 107.575 mg 120%
Vitamin D 0 mcg 0%
Vitamin E 0.45 mg 3%
Vitamin K 57.4 mcg 48%
Betain 0.6 mg 0%
Cholin 81.475 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51.5 g 19%
Sugars 16.7 g 33%
Ballaststoffe  16.7 g 60%
Carbohydrate 45.8 g 0%
Netto-Kohlenhydrate 34.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.707 g 0%
Arginin 1.418 g 0%
Asparaginsäure 1.707 g 0%
Cystein 0.136 g 0%
Glutaminsäure 2.461 g 0%
Glycin 0.568 g 0%
Histidin 0.321 g 0%
Isoleucin 0.581 g 0%
Leucin 0.975 g 0%
Lysin 0.897 g 0%
Methionin 0.252 g 0%
Phenylalanin 0.63 g 0%
Prolin 0.534 g 0%
Serin 0.583 g 0%
Threonin 0.593 g 0%
Tryptophan 0.127 g 0%
Tyrosin 0.365 g 0%
Valin 0.748 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.08 mg 7%
Kupfer 0.76 mg 85%
Fluorid 0 mcg 0%
Eisen  5.83 mg 32%
Magnesium 131.71 mg 31%
Mangan 1.99 mg 86%
Phosphor 386.63 mg 31%
Kalium 1138.33 mg 24%
Selen 10.55 mcg 19%
Natrium 719.58 mg 31%
Zink 3.69 mg 34%
andere
Nährstoff Menge  DV
Wasser 304.508 g 0%
Asche 3.543 g 0%