Your Recipe

Vegetable soup

Ingrédient Quantité Calories
Carottes 300g 123kcal
Céleri 80g 13kcal
Oignons 197g 79kcal
Courgettes 250g 53kcal
Chou de Savoie 100g 27kcal
Ail 3g 4kcal
Huile d'olive 100g 884kcal
Bouillon de légumes 1485g 74kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300g carrots, peeled and finely diced
2 sticks of celery, finely chopped
250g courgettes, finely diced
100g Savoy cabbage, thick ribs removed, finely shredded
1.2 litres vegetable stock
1 unwaxed lemon, zested and juiced
crusty bread, to serve
Method
STEP 1
Heat the oil in a large lidded pan over a medium heat. Tip in the onion and cook, stirring often, for 4-5 mins or until softened. Add the garlic and carrots, and stir them through the onions. Lower the heat and cover the pan. Cook for 10 mins, shaking the pan once or twice to mix the vegetables.

STEP 2
Mix through the celery and continue cooking for a further 5 mins, shaking the pan, then add the courgettes and cook for a few minutes more. Toss in the cabbage along with the stock, lemon zest and juice. Turn up the heat and bring to the boil, then reduce the heat and simmer for 5 mins. Season to taste and serve with crusty bread, if you like.

Valeurs nutritives
Taille des portions 629 g | ml
Quantité par portion 314
1315
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 26g 33%
Gras saturés 3.7g 18%
Sodium 1178mg 51%
Total des glucides 20g 7%
Fibres alimentaires 4.7g 17%
Sucre 8.5g
Protéine 4.5g 9%
Vitamine D 0mcg 0%
Calcium 79mg 6%
Fer 1.3mg 7%
Potassium 782mg 17%
* 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 703.325 mcg 78%
Thiamine [B1] 0.207 mg 17%
Riboflavine [B2] 0.181 mg 14%
Niacine [B3] 1.788 mg 11%
Acide pantothénique [B5] 0.818 mg 16%
Vitamine B6 0.349 mg 21%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 63.33 mcg 0%
Vitamine C 39.471 mg 44%
Vitamine D 0 mcg 0%
Vitamine E 4.202 mg 28%
Vitamine K 50.819 mcg 42%
Bétaïne 0.519 mg 0%
Choline 15.262 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.6 g 7%
Sugars 8.5 g 17%
Fibres alimentaires 4.7 g 17%
Carbohydrate 16.1 g 0%
Glucides nets 11.1g
acides aminés
nutriment Quantité DV
Alanine 0.207 g 0%
Arginine 0.229 g 0%
Acide aspartique 0.471 g 0%
Cystéine 0.088 g 0%
Acide glutamique 0.719 g 0%
Glycine 0.129 g 0%
Histidine 0.087 g 0%
Isoleucine 0.157 g 0%
Leucine 0.223 g 0%
Lysine 0.22 g 0%
Méthionine 0.047 g 0%
Phénylalanine 0.139 g 0%
Proline 0.202 g 0%
Sérine 0.155 g 0%
Thréonine 0.217 g 0%
Tryptophane 0.038 g 0%
Tyrosine 0.096 g 0%
Valine 0.168 g 0%
Minéraux
nutriment Quantité DV
Calcium 78.7 mg 6%
Cuivre 0.17 mg 19%
Fluorure 3.74 mcg 0%
Fer 1.34 mg 7%
Magnésium 47.65 mg 11%
Manganèse 0.39 mg 17%
Phosphore 126.24 mg 10%
Potassium 782.08 mg 17%
Sélénium 0.92 mcg 2%
Sodium 1178.12 mg 51%
Zinc 1 mg 9%
autres
nutriment Quantité DV
Eau 574.161 g 0%
Cendres 4.555 g 0%