Your Recipe

Sweetcorn soup

Zutat  Menge  Kalorien 
Sellerie 80g 13kcal
Mais 2558.24g 2200kcal
Schalotten, roh 86g 62kcal
Bouillon/Hühnerbrühe 300g 801kcal
Olivenöl 56g 495kcal
Kokosmilch 400g 920kcal
Limettensaft 44g 11kcal

Recipe Instructions:

Ingredients
6 corn on the cobs
2 tbsp olive oil
2 long shallots, finely chopped
2 celery sticks, finely chopped
1 lemongrass stalk, bashed
2 lime leaves
400g coconut milk
300ml vegetable or chicken stock
SALSA
2 corn on the cobs
2 tsp olive oil
1 red chilli, finely chopped
1 lime, juiced
coriander, finely chopped, plus a few leaves to serve
1 tbsp extra-virgin olive oil

Method
STEP 1
Hold each of the 6 corn cobs upright on a chopping board and carefully cut off the kernels with a sharp knife. Heat the oil over a medium-low heat in a pan and fry the shallots and celery for 8-10 mins or until soft but not golden. Add the sweetcorn kernels, lemongrass and lime leaves, and cook for a further 5 mins. Add the coconut milk and stock, and bring to a simmer. Cook for 20-25 mins or until the kernels are tender, then season well. Fish out the lime leaves and lemongrass, and blitz with a stick blender until smooth and creamy. Check for seasoning. Put back on the heat and keep warm.

STEP 2
For the salsa, brush the remaining corn cobs with the olive oil and put under a hot grill. Cook for 10 mins, turning frequently, until charred and starting to blacken. Remove the corn kernels as in step 1. Transfer to a bowl and stir in the remaining ingredients with a pinch of salt.

Nährwertangaben 
Portionsgröße  881 g | ml
Menge pro Portion  1125
4709
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 57g 73%
Gesättigte Fettsäuren  27g 136%
Natrium 18036mg 784%
Gesamte Kohlenhydrate  144g 52%
Ballaststoffe  16g 57%
Zucker  59g
Protein  37g 73%
Vitamin D 0mcg 0%
Kalzium 187mg 14%
Eisen  6.1mg 34%
Kalium 2358mg 50%
* 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 62.18 mcg 7%
Thiamin [B1] 1.112 mg 93%
Riboflavin [B2] 0.692 mg 53%
Niacin [B3] 14.048 mg 88%
Pantothensäure [B5] 5.344 mg 107%
Vitamin B6 0.796 mg 47%
Cobalamin [B12] 0.225 mcg 0%
Folat [B9] 324.225 mcg 0%
Vitamin C 52.755 mg 59%
Vitamin D 0 mcg 0%
Vitamin E 3.045 mg 20%
Vitamin K 16.545 mcg 14%
Betain 0.056 mg 0%
Cholin 246.101 mg 45%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  143.8 g 52%
Sugars 58.6 g 117%
Ballaststoffe  16 g 57%
Carbohydrate 137.3 g 0%
Netto-Kohlenhydrate 85.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.035 g 0%
Arginin 1.258 g 0%
Asparaginsäure 1.87 g 0%
Cystein 0.212 g 0%
Glutaminsäure 4.728 g 0%
Glycin 0.952 g 0%
Histidin 0.634 g 0%
Isoleucin 0.942 g 0%
Leucin 2.436 g 0%
Lysin 1.011 g 0%
Methionin 0.479 g 0%
Phenylalanin 1.098 g 0%
Prolin 2.005 g 0%
Serin 1.129 g 0%
Threonin 0.933 g 0%
Tryptophan 0.182 g 0%
Tyrosin 0.875 g 0%
Valin 1.352 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 186.68 mg 14%
Kupfer 0.62 mg 69%
Fluorid 0.8 mcg 0%
Eisen  6.12 mg 34%
Magnesium 323.23 mg 77%
Mangan 2.16 mg 94%
Phosphor 812.95 mg 65%
Kalium 2358.38 mg 50%
Selen 31.39 mcg 57%
Natrium 18036.26 mg 784%
Zink 3.8 mg 35%
andere
Nährstoff Menge  DV
Wasser 601.343 g 0%
Asche 41.943 g 0%