Your Recipe

Clean-Out-the-Fridge Vegetable Soup

Ingrédient Quantité Calories
Carottes 128g 52kcal
Chou-fleur 53.5g 13kcal
Chou frisé 82.4g 29kcal
Oignons 80g 32kcal
Pommes de terre 150g 116kcal
Patates douces 133g 114kcal
Courgettes 62g 13kcal
Ail 9g 13kcal
Thym séché 1g 3kcal
Paprika 2.3g 6kcal
Concentré de tomates, sans sel ajouté 22.5g 18kcal
Bouillon de légumes 960g 48kcal
Sel de mer 4.5g 0kcal
Poivre noir moulu 1.15g 3kcal
Cumin, moulu 3.2g 12kcal
Chou, vert, cru 180g 45kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

IngredientsIngredient Checklist

3 tablespoons extra-virgin olive oil

½ cup chopped onion

3 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried thyme

3 cups cubed hard vegetables, such as potato, carrot, sweet potato, winter squash, turnip and/or rutabaga

2 cups thinly sliced green cabbage

1 cup soft vegetables, such as cubed zucchini or bell pepper, halved green beans, broccoli or cauliflower florets and/or corn kernels

4 cups low-sodium vegetable or chicken broth

1 ½ tablespoons tomato paste

¾ teaspoon salt

½ teaspoon ground pepper

4 cups chopped stemmed dark leafy greens, such as kale or chard

2 teaspoons sherry vinegar

DirectionsInstructions Checklist
Step 1
Heat oil in a large pot over medium heat. Add onion and cook, stirring, until starting to soften, about 2 minutes. Add garlic, cumin, paprika and thyme; cook, stirring, until fragrant, about 30 seconds. Add hard vegetables and cook, stirring, for 2 minutes. Add cabbage and soft vegetables; stir to coat.

Step 2
Add broth, tomato paste, salt and pepper; increase heat to high and bring to a boil. Stir in greens, then reduce heat to maintain a simmer. Partially cover and cook until the vegetables are soft, 17 to 20 minutes. Remove from heat and stir in vinegar.

Valeurs nutritives
Taille des portions 1873 g | ml
Quantité par portion 519
2170
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.4g 6%
Gras saturés 0.9g 4%
Sodium 4900mg 213%
Total des glucides 112g 41%
Fibres alimentaires 25g 89%
Sucre 32g
Protéine 20g 39%
Vitamine D 0mcg 0%
Calcium 537mg 41%
Fer 11mg 60%
Potassium 3233mg 69%
* 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 2428.062 mcg 270%
Thiamine [B1] 0.889 mg 74%
Riboflavine [B2] 0.938 mg 72%
Niacine [B3] 8.037 mg 50%
Acide pantothénique [B5] 3.579 mg 72%
Vitamine B6 1.827 mg 107%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 255.386 mcg 0%
Vitamine C 248.327 mg 276%
Vitamine D 0 mcg 0%
Vitamine E 3.916 mg 26%
Vitamine K 519.218 mcg 433%
Bétaïne 1.495 mg 0%
Choline 86.496 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 111.8 g 41%
Sugars 32.2 g 64%
Fibres alimentaires 24.8 g 89%
Carbohydrate 86 g 0%
Glucides nets 79.5g
acides aminés
nutriment Quantité DV
Alanine 0.693 g 0%
Arginine 0.78 g 0%
Acide aspartique 2.335 g 0%
Cystéine 0.258 g 0%
Acide glutamique 2.614 g 0%
Glycine 0.53 g 0%
Histidine 0.398 g 0%
Isoleucine 0.586 g 0%
Leucine 0.837 g 0%
Lysine 0.838 g 0%
Méthionine 0.191 g 0%
Phénylalanine 0.621 g 0%
Proline 0.572 g 0%
Sérine 0.594 g 0%
Thréonine 0.722 g 0%
Tryptophane 0.171 g 0%
Tyrosine 0.377 g 0%
Valine 0.723 g 0%
Minéraux
nutriment Quantité DV
Calcium 537.32 mg 41%
Cuivre 0.88 mg 98%
Fluorure 5.9 mcg 0%
Fer 10.83 mg 60%
Magnésium 213.08 mg 51%
Manganèse 2.47 mg 107%
Phosphore 477.64 mg 38%
Potassium 3233.13 mg 69%
Sélénium 6.6 mcg 12%
Sodium 4900.28 mg 213%
Zinc 3.46 mg 31%
autres
nutriment Quantité DV
Eau 1715.87 g 0%
Cendres 15.001 g 0%