Your Recipe

Butternut and Bean Soup

Ingrédient Quantité Calories
Haricots blancs 425.243g 1416kcal
Noix de pécan 27.6g 190kcal
Ail 12g 18kcal
Huile d'olive 42g 371kcal
Poudre de curry 2g 7kcal
Persil frais 7.69g 3kcal
Sauge moulue 4.29g 14kcal
Courge, hiver, butternut, crue 820g 369kcal
Oignons, jaunes, crus 125g 48kcal
Soupe, bouillon de poulet, faible en sodium, en conserve 960g 154kcal

Recipe Instructions:

INGREDIENTS
4
cups peeled butternut squash cubes
3
tablespoons olive oil
1
small yellow onion, thinly sliced
4
cloves garlic, thinly sliced
Salt
Pepper
4
cups low-sodium vegetable (or chicken) stock
1
can (15-oz) white beans, rinsed and drained
1
tablespoon fresh sage, chopped
1
teaspoon curry powder

cup nutritional yeast flakes
2
tablespoons fresh parsley, chopped
24
pecan halves, chopped
DIRECTIONS
In a medium pot over medium heat, heat oil. Add onion and cook, stirring, until slightly soft, about 2 minutes. Add garlic, season with salt and pepper, and cook just until fragrant, about 30 seconds more. Add squash, stock, beans, sage, and curry powder. Season with more salt and pepper. Increase heat to high and bring to a boil, then reduce to heat to low, cover, and simmer 40 minutes, until squash is very tender.
Transfer to a blender. Add nutritional yeast and puree.
Garnish with parsley and chopped pecans.
Let leftovers cool completely before storing in an airtight container in the fridge.

Valeurs nutritives
Taille des portions 809 g | ml
Quantité par portion 863
3610
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 24g 31%
Gras saturés 3.6g 18%
Sodium 133mg 6%
Total des glucides 129g 47%
Fibres alimentaires 30g 106%
Sucre 9.9g
Protéine 44g 88%
Vitamine D 0mcg 0%
Calcium 535mg 41%
Fer 19mg 103%
Potassium 3949mg 84%
* 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 1469.426 mcg 163%
Thiamine [B1] 0.976 mg 81%
Riboflavine [B2] 0.383 mg 29%
Niacine [B3] 8.616 mg 54%
Acide pantothénique [B5] 2.252 mg 45%
Vitamine B6 1.014 mg 60%
Cobalamine [B12] 0.32 mcg 0%
Floate [B9] 634.113 mcg 0%
Vitamine C 66.043 mg 73%
Vitamine D 0 mcg 0%
Vitamine E 6.676 mg 45%
Vitamine K 86.984 mcg 72%
Bétaïne 0.27 mg 0%
Choline 109.833 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 128.9 g 47%
Sugars 9.9 g 20%
Fibres alimentaires 29.8 g 106%
Carbohydrate 88.6 g 0%
Glucides nets 119g
acides aminés
nutriment Quantité DV
Alanine 1.553 g 0%
Arginine 2.345 g 0%
Acide aspartique 4.421 g 0%
Cystéine 0.378 g 0%
Acide glutamique 5.748 g 0%
Glycine 1.453 g 0%
Histidine 1.005 g 0%
Isoleucine 1.615 g 0%
Leucine 2.878 g 0%
Lysine 2.42 g 0%
Méthionine 0.553 g 0%
Phénylalanine 1.951 g 0%
Proline 1.553 g 0%
Sérine 1.966 g 0%
Thréonine 1.515 g 0%
Tryptophane 0.444 g 0%
Tyrosine 1.053 g 0%
Valine 1.909 g 0%
Minéraux
nutriment Quantité DV
Calcium 534.93 mg 41%
Cuivre 1.9 mg 211%
Fluorure 0.92 mcg 0%
Fer 18.51 mg 103%
Magnésium 390.44 mg 93%
Manganèse 3.74 mg 163%
Phosphore 663.87 mg 53%
Potassium 3948.74 mg 84%
Sélénium 20.75 mcg 38%
Sodium 132.93 mg 6%
Zinc 6.6 mg 60%
autres
nutriment Quantité DV
Eau 602.036 g 0%
Cendres 9.365 g 0%