Your Recipe

Super leek & potato soup

Ingrédient Quantité Calories
Chou frisé 320g 112kcal
Poireaux 400g 244kcal
Pommes de terre 400g 308kcal
Amandes 25g 145kcal
Persil frais 15g 5kcal
Vinaigre distillé 14.8g 3kcal
Menthe verte fraîche 15g 7kcal
Fromage, parmesan, râpé 40g 168kcal
Soupe, bouillon de poulet, faible en sodium, en conserve 608.7g 97kcal
Pain, blé entier, préparé commercialement 140g 353kcal

Recipe Instructions:

Ingredients
400 g leeks
olive oil
400 g potatoes
1.5 litres organic veg , or chicken stock
320 g kale
½ a bunch of fresh mint , (15g)
½ a bunch of fresh flat-leaf parsley , (15g)
40 g Parmesan cheese
25 g whole almonds
1 tablespoon white wine vinegar
extra virgin olive oil
4 small slices of wholemeal bread , (35g each)
Method
Trim and wash 400g of leeks, then slice and place in a large casserole pan on a medium heat with 1 tablespoon of olive oil.
Sweat for 10 minutes, stirring regularly, while you wash and finely slice 400g of potatoes (leaving the skin on for extra nutritional benefit), then stir into the pan.
Pour in 1.5 litres of vegetable or chicken stock and boil hard for 15 minutes. Pick through 320g of kale, discarding any tough stalks, and add to the pan for the last 5 minutes, pushing it down and covering with a lid.
Meanwhile, pick the leaves from ½ a bunch of fresh mint, then finely chop on a large board with the top leafy half of ½ a bunch of fresh flat-leaf parsley. Finely grate over 40g of Parmesan, add 25g of whole almonds, 1 tablespoon each of white wine vinegar and extra virgin olive oil, then finely chop and mix together. Toast 4 slices of wholemeal bread, then divide up the herby mixture on top.
In batches, carefully pour the contents of the pan into a blender. Put the lid on securely, cover with a tea towel and, holding it in place, blitz until super- smooth.
Taste the soup and season to perfection. Divide between your bowls, and serve with those lovely loaded toasts on the side.

Valeurs nutritives
Taille des portions 495 g | ml
Quantité par portion 361
1508
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.7g 12%
Gras saturés 2.6g 13%
Sodium 452mg 20%
Total des glucides 55g 20%
Fibres alimentaires 10g 37%
Sucre 7.5g
Protéine 18g 36%
Vitamine D 0mcg 0%
Calcium 454mg 35%
Fer 6.3mg 35%
Potassium 1205mg 26%
* 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 322 mcg 36%
Thiamine [B1] 0.391 mg 33%
Riboflavine [B2] 0.56 mg 43%
Niacine [B3] 6.362 mg 40%
Acide pantothénique [B5] 1.057 mg 21%
Vitamine B6 0.765 mg 45%
Cobalamine [B12] 0.287 mcg 0%
Floate [B9] 155.688 mcg 0%
Vitamine C 111.906 mg 124%
Vitamine D 0 mcg 0%
Vitamine E 4.017 mg 27%
Vitamine K 426 mcg 355%
Bétaïne 44.591 mg 0%
Choline 41.384 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 55.1 g 20%
Sugars 7.5 g 15%
Fibres alimentaires 10.4 g 37%
Carbohydrate 36.8 g 0%
Glucides nets 47.6g
acides aminés
nutriment Quantité DV
Alanine 0.331 g 0%
Arginine 0.474 g 0%
Acide aspartique 1.02 g 0%
Cystéine 0.095 g 0%
Acide glutamique 1.252 g 0%
Glycine 0.339 g 0%
Histidine 0.236 g 0%
Isoleucine 0.314 g 0%
Leucine 0.467 g 0%
Lysine 0.373 g 0%
Méthionine 0.086 g 0%
Phénylalanine 0.338 g 0%
Proline 0.342 g 0%
Sérine 0.331 g 0%
Thréonine 0.282 g 0%
Tryptophane 0.078 g 0%
Tyrosine 0.206 g 0%
Valine 0.352 g 0%
Minéraux
nutriment Quantité DV
Calcium 454.4 mg 35%
Cuivre 0.51 mg 56%
Fluorure 0 mcg 0%
Fer 6.33 mg 35%
Magnésium 129.7 mg 31%
Manganèse 2.33 mg 101%
Phosphore 354.08 mg 28%
Potassium 1205.41 mg 26%
Sélénium 14.89 mcg 27%
Sodium 451.66 mg 20%
Zinc 2.21 mg 20%
autres
nutriment Quantité DV
Eau 406.25 g 0%
Cendres 5.568 g 0%