Your Recipe

One-Pot Coconut Water ABC Soup

Zutat  Menge  Kalorien 
Karotten, roh 144g 59kcal
Kartoffeln, roh, Fruchtfleisch und Schale 852g 656kcal
Tomaten 250g 45kcal
Leitungswasser 960g 0kcal
Meersalz 12g 0kcal
Zwiebeln, gelb, roh 429g 163kcal

Recipe Tags:

Food

Recipe Instructions:

4 cups water
8 cups (~2 litres) coconut water, divided
3 medium white or yellow onions, peeled and quartered
4 medium potatoes, peeled and cut into 1 1/2-inch chunks (we especially like starchy Russets for this)
2 medium carrots, peeled and cut into chunks
2 medium tomatoes, quartered (drained canned tomatoes are fine)
2 teaspoons salt, or to taste
1 teaspoon crushed white peppercorn, or to taste

Directions
In a deep pot, combine the water, half of the coconut water (4 cups), and salt. Bring this to a boil, then turn it down to a simmer.
Add the onions and potatoes into the pot, and let it simmer on very low heat, uncovered, for 30 minutes. Then, add in the carrots and tomatoes, and let it simmer for a further 20 to 30 minutes. The vegetables should all be close to falling apart at this point, which is perfect; it really adds to that heart-warming, rustic texture of soup that we just love!
Add in the crushed peppercorns and the rest of the coconut water, and bring the soup to a final boil. Season to taste with salt, and serve piping hot.
Let your heart and soul be full!

Nährwertangaben 
Portionsgröße  441 g | ml
Menge pro Portion  154
644
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.3g 0%
Gesättigte Fettsäuren  0.1g 0%
Natrium 820mg 36%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  5.5g 20%
Zucker  3.4g
Protein  4.2g 8%
Vitamin D 0mcg 0%
Kalzium 45mg 3%
Eisen  1.5mg 9%
Kalium 911mg 19%
* 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 217.9 mcg 24%
Thiamin [B1] 0.146 mg 12%
Riboflavin [B2] 0.067 mg 5%
Niacin [B3] 1.99 mg 12%
Pantothensäure [B5] 0.522 mg 10%
Vitamin B6 0.49 mg 29%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 32.11 mcg 0%
Vitamin C 40.961 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 0.398 mg 3%
Vitamin K 9.3 mcg 8%
Betain 0.38 mg 0%
Cholin 22.086 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  34.9 g 13%
Sugars 3.4 g 7%
Ballaststoffe  5.5 g 20%
Carbohydrate 28.8 g 0%
Netto-Kohlenhydrate 31.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.128 g 0%
Arginin 0.174 g 0%
Asparaginsäure 0.783 g 0%
Cystein 0.058 g 0%
Glutaminsäure 0.766 g 0%
Glycin 0.1 g 0%
Histidin 0.065 g 0%
Isoleucin 0.12 g 0%
Leucin 0.174 g 0%
Lysin 0.187 g 0%
Methionin 0.053 g 0%
Phenylalanin 0.141 g 0%
Prolin 0.109 g 0%
Serin 0.129 g 0%
Threonin 0.152 g 0%
Tryptophan 0.035 g 0%
Tyrosin 0.084 g 0%
Valin 0.17 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 44.85 mg 3%
Kupfer 0.24 mg 26%
Fluorid 115.65 mcg 0%
Eisen  1.54 mg 9%
Magnesium 49.68 mg 12%
Mangan 0.4 mg 17%
Phosphor 123.67 mg 10%
Kalium 910.96 mg 19%
Selen 0.59 mcg 1%
Natrium 820.28 mg 36%
Zink 0.72 mg 7%
andere
Nährstoff Menge  DV
Wasser 397.361 g 0%
Asche 2.679 g 0%