Your Recipe

Broccoli Potato Soup

Ingrédient Quantité Calories
Broccoli 30g 10kcal
Lait sans matières grasses 340.194g 119kcal
Ail 9g 13kcal
Sel de table 1.4225g 0kcal
Huile d'olive 14g 124kcal
Poivre noir 0.575g 1kcal
Bouillon de légumes 411g 21kcal
Farine de blé, blanche, tout usage, non enrichie 0g 0kcal
Oignons, jaunes, crus 53g 20kcal

Recipe Instructions:

INGREDIENTS
1 tablespoon olive oil
1 cup finely chopped yellow onion
3 medium garlic cloves, minced
4 medium red potatoes, cut into ½-inch cubes but not peeled
2 tablespoons all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Two 14.5-ounce cans fat-free, low-sodium chicken or vegetable broth
One 12-ounce can evaporated skim milk
1¼ pounds broccoli, trimmed and divided into small florets; stems peeled and cut into ½-inch chunks (you should end up with about 4 cups)
1 tablespoon minced fresh Italian flat-leaf parsley
1 tablespoon chopped fresh basil
INSTRUCTIONS
Heat the olive oil in very large heavy saucepan over moderately high heat until ripples appear on the pan bottom, about 1½ minutes. Add the onion and garlic and cook, stirring occasionally, until soft, about 5 minutes.
Add the potatoes, flour, salt, and pepper, stirring well to mix. Slowly add the chicken broth and evaporated milk, stirring constantly. Bring quickly to a boil while continuing to stir.
Reduce the heat to low, cover, and simmer until the potatoes are tender, about 20 minutes.
Add the broccoli, parsley, and basil and simmer uncovered, stirring now and then, until broccoli is crisp-tender, about 10 minutes.
Ladle into soup bowls and serve.

Valeurs nutritives
Taille des portions 143 g | ml
Quantité par portion 51
215
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.5g 3%
Gras saturés 0.4g 2%
Sodium 321mg 14%
Total des glucides 5g 2%
Fibres alimentaires 0.4g 1%
Sucre 3.4g
Protéine 2.4g 5%
Vitamine D 0.7mcg 3%
Calcium 78mg 6%
Fer 0.2mg 1%
Potassium 141mg 3%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 44.382 mcg 5%
Thiamine [B1] 0.048 mg 4%
Riboflavine [B2] 0.126 mg 10%
Niacine [B3] 0.172 mg 1%
Acide pantothénique [B5] 0.282 mg 6%
Vitamine B6 0.053 mg 3%
Cobalamine [B12] 0.283 mcg 0%
Floate [B9] 6.046 mcg 0%
Vitamine C 5.926 mg 7%
Vitamine D 0.68 mcg 3%
Vitamine E 0.383 mg 3%
Vitamine K 7.147 mcg 6%
Bétaïne 1.088 mg 0%
Choline 10.366 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 5 g 2%
Sugars 3.4 g 7%
Fibres alimentaires 0.4 g 1%
Carbohydrate 3.6 g 0%
Glucides nets 1.7g
acides aminés
nutriment Quantité DV
Alanine 0.072 g 0%
Arginine 0.074 g 0%
Acide aspartique 0.188 g 0%
Cystéine 0.014 g 0%
Acide glutamique 0.47 g 0%
Glycine 0.046 g 0%
Histidine 0.063 g 0%
Isoleucine 0.106 g 0%
Leucine 0.193 g 0%
Lysine 0.171 g 0%
Méthionine 0.053 g 0%
Phénylalanine 0.108 g 0%
Proline 0.197 g 0%
Sérine 0.124 g 0%
Thréonine 0.089 g 0%
Tryptophane 0.027 g 0%
Tyrosine 0.101 g 0%
Valine 0.136 g 0%
Minéraux
nutriment Quantité DV
Calcium 78.12 mg 6%
Cuivre 0.02 mg 3%
Fluorure 1.8 mcg 0%
Fer 0.17 mg 1%
Magnésium 9.31 mg 2%
Manganèse 0.07 mg 3%
Phosphore 68.07 mg 5%
Potassium 140.67 mg 3%
Sélénium 2.1 mcg 4%
Sodium 320.52 mg 14%
Zinc 0.32 mg 3%
autres
nutriment Quantité DV
Eau 131.951 g 0%
Cendres 1.253 g 0%