Your Recipe

Squash, Mushroom, and Kale Soup With Dill

Ingrédient Quantité Calories
Chou frisé 268g 94kcal
Oignons 110g 44kcal
Huile d'olive 26.6g 235kcal
Aneth frais 4.5g 2kcal
Courge, hiver, butternut, crue 226.75g 102kcal
Bouillon de légumes 235g 12kcal
Shiitakes crus 28.3g 10kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons olive oil

1 medium onion, chopped (about 1 cup)

Kosher salt and black pepper

1 pound mixed mushrooms (such as button and shiitake), stemmed and halved (or quartered if large)

4 cups vegetable broth

½ medium butternut squash, peeled and cut into ½-inch chunks (about 12 ounces)

⅓ cup orzo

4 cups loosely packed baby kale leaves (about 2½ ounces)

½ cup chopped fresh dill, plus more for garnishing

Directions
Heat the oil in a medium pot over medium-high heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until the onion is softened, about 4 minutes. Add the mushrooms and lower heat to medium. Cover and cook, stirring occasionally, until the mushrooms are tender and have released their juices, 6 to 8 minutes. Stir in the broth, squash, and orzo and bring to a boil. Reduce heat to medium-low and simmer until the squash is tender and the orzo is cooked, about 15 minutes.

Stir in the kale until just wilted. Season with salt and pepper and stir in the dill. Serve topped with more dill.

Valeurs nutritives
Taille des portions 225 g | ml
Quantité par portion 125
521
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.8g 10%
Gras saturés 1.1g 5%
Sodium 214mg 9%
Total des glucides 13g 5%
Fibres alimentaires 4.5g 16%
Sucre 3.6g
Protéine 3.2g 6%
Vitamine D 1mcg 5%
Calcium 208mg 16%
Fer 1.7mg 9%
Potassium 514mg 11%
* 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 474.44 mcg 53%
Thiamine [B1] 0.16 mg 13%
Riboflavine [B2] 0.283 mg 22%
Niacine [B3] 1.859 mg 12%
Acide pantothénique [B5] 0.654 mg 13%
Vitamine B6 0.246 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 64.678 mcg 0%
Vitamine C 77.709 mg 86%
Vitamine D 0.985 mcg 5%
Vitamine E 2.222 mg 15%
Vitamine K 266.18 mcg 222%
Bétaïne 0.235 mg 0%
Choline 2.209 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 13.3 g 5%
Sugars 3.6 g 7%
Fibres alimentaires 4.5 g 16%
Carbohydrate 5.5 g 0%
Glucides nets 9.7g
acides aminés
nutriment Quantité DV
Alanine 0.142 g 0%
Arginine 0.182 g 0%
Acide aspartique 0.286 g 0%
Cystéine 0.028 g 0%
Acide glutamique 0.443 g 0%
Glycine 0.134 g 0%
Histidine 0.135 g 0%
Isoleucine 0.153 g 0%
Leucine 0.192 g 0%
Lysine 0.161 g 0%
Méthionine 0.029 g 0%
Phénylalanine 0.138 g 0%
Proline 0.15 g 0%
Sérine 0.122 g 0%
Thréonine 0.121 g 0%
Tryptophane 0.036 g 0%
Tyrosine 0.099 g 0%
Valine 0.149 g 0%
Minéraux
nutriment Quantité DV
Calcium 208.03 mg 16%
Cuivre 0.1 mg 11%
Fluorure 0.3 mcg 0%
Fer 1.7 mg 9%
Magnésium 46.76 mg 11%
Manganèse 0.8 mg 35%
Phosphore 73.96 mg 6%
Potassium 513.89 mg 11%
Sélénium 1.43 mcg 3%
Sodium 214.23 mg 9%
Zinc 0.49 mg 4%
autres
nutriment Quantité DV
Eau 198.424 g 0%
Cendres 2.078 g 0%