Your Recipe

Sweet Potato Coconut Soup

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Süßkartoffel, roh 1000g 860kcal
Knoblauch 6g 9kcal
Olivenöl 27g 239kcal
Kokosmilch 400g 920kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Kreuzkümmel, gemahlen 2.1g 8kcal
Koriander gemahlen 1.8g 5kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 1kg sweet potatoes, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 liter vegetable stock
• 400ml coconut milk
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until soft.
2. Add the sweet potatoes, cumin, and coriander. Cook for a few minutes until fragrant.
3. Pour in the vegetable stock and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
4. Blend the soup until smooth, then stir in the coconut milk. Season with salt and black pepper.
5. Serve hot, garnished with fresh cilantro.

Nährwertangaben 
Portionsgröße  323 g | ml
Menge pro Portion  269
1125
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  11g 55%
Natrium 448mg 19%
Gesamte Kohlenhydrate  31g 11%
Ballaststoffe  5.3g 19%
Zucker  8.4g
Protein  3.8g 8%
Vitamin D 0mcg 0%
Kalzium 59mg 5%
Eisen  1.9mg 11%
Kalium 615mg 13%
* 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 901.418 mcg 100%
Thiamin [B1] 0.152 mg 13%
Riboflavin [B2] 0.111 mg 9%
Niacin [B3] 1.258 mg 8%
Pantothensäure [B5] 1.194 mg 24%
Vitamin B6 0.319 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 25.361 mcg 0%
Vitamin C 6.589 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.899 mg 6%
Vitamin K 5.309 mcg 4%
Betain 0.022 mg 0%
Cholin 21.393 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.3 g 11%
Sugars 8.4 g 17%
Ballaststoffe  5.3 g 19%
Carbohydrate 27.1 g 0%
Netto-Kohlenhydrate 22.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.16 g 0%
Arginin 0.281 g 0%
Asparaginsäure 0.61 g 0%
Cystein 0.051 g 0%
Glutaminsäure 0.51 g 0%
Glycin 0.139 g 0%
Histidin 0.069 g 0%
Isoleucin 0.118 g 0%
Leucin 0.207 g 0%
Lysin 0.142 g 0%
Methionin 0.059 g 0%
Phenylalanin 0.175 g 0%
Prolin 0.116 g 0%
Serin 0.174 g 0%
Threonin 0.15 g 0%
Tryptophan 0.055 g 0%
Tyrosin 0.081 g 0%
Valin 0.183 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 58.99 mg 5%
Kupfer 0.35 mg 39%
Fluorid 0.21 mcg 0%
Eisen  1.94 mg 11%
Magnesium 54.77 mg 13%
Mangan 0.84 mg 36%
Phosphor 121.32 mg 10%
Kalium 614.53 mg 13%
Selen 4.12 mcg 7%
Natrium 447.71 mg 19%
Zink 0.81 mg 7%
andere
Nährstoff Menge  DV
Wasser 270.089 g 0%
Asche 2.595 g 0%