Your Recipe

Vegan Leek & Potato Soup

Zutat  Menge  Kalorien 
Lauch 550g 336kcal
Kartoffeln, roh, Fruchtfleisch und Schale 400g 308kcal
Cashew 100g 553kcal
Olivenöl 53.2g 470kcal
Thymian getrocknet 1.82g 5kcal
Gemüsebrühe[pl:]Bulion warzywny 220g 11kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

EQUIPMENT
1 large saucepan
1 Frying pan
1 handheld blender or blender
INGREDIENTS

400 g leeks
400 g potatoes
2 Tbsp olive oil
1.25 litre vegetable stock
2 tsp dry thyme
100 g unsalted cashews
250 ml soya cream
salt & pepper
TOPPINGS:
2 Tbsp olive oil
150 g leeks
croutons
extra soya cream
INSTRUCTIONS

Cut the leeks into fine slices. Peel and cut the potatoes into small dice.
Heat 2 Tbsp of olive oil in a large saucepan. Add the sliced leeks and diced potatoes. Fry gently for 5mins until the leeks start to soften.
Add the vegetable stock, dry thyme and cashews. Bring to the boil, then reduce the heat to medium and cook uncovered for 20-25 minutes.
If you are making the toppings, cut 150g / 5.3oz of leeks into thin slices. Add 2 Tbsp of olive oil to a frying pan. Add the leeks to the pan and fry the leeks under medium heat until soft while the soup is cooking. When done, season to taste with salt and pepper.
Once the soup vegetables are cooked, liquidise the soup with a handheld immersion blender or a regular blender.
Add the soya cream and season to taste with salt and pepper. You can adjust the texture of the soup by adding a bit more vegetable stock if needed.
Serve the soup topped with the sautéed leeks, croutons and some soya cream.

Nährwertangaben 
Portionsgröße  221 g | ml
Menge pro Portion  280
1173
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  2.6g 13%
Natrium 133mg 6%
Gesamte Kohlenhydrate  30g 11%
Ballaststoffe  3.7g 13%
Zucker  5.3g
Protein  5.9g 12%
Vitamin D 0mcg 0%
Kalzium 75mg 6%
Eisen  4mg 22%
Kalium 568mg 12%
* 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 81.06 mcg 9%
Thiamin [B1] 0.189 mg 16%
Riboflavin [B2] 0.068 mg 5%
Niacin [B3] 1.306 mg 8%
Pantothensäure [B5] 0.491 mg 10%
Vitamin B6 0.486 mg 29%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 73.664 mcg 0%
Vitamin C 24.515 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 2.299 mg 15%
Vitamin K 60.895 mcg 51%
Betain 0.142 mg 0%
Cholin 17.044 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  30.3 g 11%
Sugars 5.3 g 11%
Ballaststoffe  3.7 g 13%
Carbohydrate 29.9 g 0%
Netto-Kohlenhydrate 24.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.249 g 0%
Arginin 0.493 g 0%
Asparaginsäure 0.748 g 0%
Cystein 0.104 g 0%
Glutaminsäure 1.192 g 0%
Glycin 0.257 g 0%
Histidin 0.122 g 0%
Isoleucin 0.225 g 0%
Leucin 0.4 g 0%
Lysin 0.298 g 0%
Methionin 0.098 g 0%
Phenylalanin 0.263 g 0%
Prolin 0.238 g 0%
Serin 0.314 g 0%
Threonin 0.218 g 0%
Tryptophan 0.073 g 0%
Tyrosin 0.154 g 0%
Valin 0.304 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 75.17 mg 6%
Kupfer 0.55 mg 62%
Fluorid 0 mcg 0%
Eisen  4.02 mg 22%
Magnesium 90.7 mg 22%
Mangan 0.84 mg 37%
Phosphor 170.63 mg 14%
Kalium 567.86 mg 12%
Selen 4.51 mcg 8%
Natrium 133.21 mg 6%
Zink 1.3 mg 12%
andere
Nährstoff Menge  DV
Wasser 165.74 g 0%
Asche 2.422 g 0%