Your Recipe

Potato and Peas Soup

Ingrédient Quantité Calories
Pois verts 260g 211kcal
Pommes de terre 76g 59kcal
Beurre sans sel 28.4g 204kcal
Ail 6g 9kcal
Huile végétale 42g 372kcal
Oignons rouges, crus 197g 87kcal

Recipe Instructions:

INGREDIENTS

2 large potatoes,cut in to small cubes
2 cups boiled green peas
1 onion,finely diced
2 cloves of garlic, crushed
1 tbsp mixed spices
Half litre water
3 tbsp cooking oil
2 tbsp softened butter
Salt to taste.

Method
On medium heat place a sufuria and add in the cooking oil,the onions
and the potato cubes. Sprinkle salt and the mixed spices then mix
everything up.
• Let this cook with an occasional stir until the onions start to brown.
• Add in the peas and the water then lower the heat to medium low.
• Cook this for about 10 minutes or until the potatoes are cooked
through.
• Pour this in a blender and process till smooth.
• On medium low heat use a clean sufuria and melt the butter then pour
in the blended mixture. Cook stirring until the butter is completely
incorporated. If its too thick add cold water and stir. Once you achieve
your desired consistency, let the soup come to a boil, taste and adjust
the seasoning then allow to boil for about 2 minutes.
• Serve. You can top this with some grated parmesan cheese, crushed
nuts or some boiled peas.

Valeurs nutritives
Taille des portions 305 g | ml
Quantité par portion 470
1968
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 33g 43%
Gras saturés 14g 72%
Sodium 12mg 1%
Total des glucides 36g 13%
Fibres alimentaires 9.7g 34%
Sucre 13g
Protéine 16g 32%
Vitamine D 0mcg 0%
Calcium 63mg 5%
Fer 2.5mg 14%
Potassium 688mg 15%
* 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 146.528 mcg 16%
Thiamine [B1] 0.383 mg 32%
Riboflavine [B2] 0.192 mg 15%
Niacine [B3] 3.147 mg 20%
Acide pantothénique [B5] 0.146 mg 3%
Vitamine B6 0.37 mg 22%
Cobalamine [B12] 0.024 mcg 0%
Floate [B9] 90.716 mcg 0%
Vitamine C 68.401 mg 76%
Vitamine D 0 mcg 0%
Vitamine E 2.962 mg 20%
Vitamine K 58.804 mcg 49%
Bétaïne 0.076 mg 0%
Choline 44.926 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 36.4 g 13%
Sugars 13.4 g 27%
Fibres alimentaires 9.7 g 34%
Carbohydrate 26.6 g 0%
Glucides nets 23g
acides aminés
nutriment Quantité DV
Alanine 0.344 g 0%
Arginine 0.618 g 0%
Acide aspartique 0.851 g 0%
Cystéine 0.054 g 0%
Acide glutamique 1.146 g 0%
Glycine 0.269 g 0%
Histidine 0.159 g 0%
Isoleucine 0.292 g 0%
Leucine 0.478 g 0%
Lysine 0.47 g 0%
Méthionine 0.124 g 0%
Phénylalanine 0.302 g 0%
Proline 0.263 g 0%
Sérine 0.276 g 0%
Thréonine 0.299 g 0%
Tryptophane 0.06 g 0%
Tyrosine 0.214 g 0%
Valine 0.361 g 0%
Minéraux
nutriment Quantité DV
Calcium 62.64 mg 5%
Cuivre 0.35 mg 39%
Fluorure 0.4 mcg 0%
Fer 2.54 mg 14%
Magnésium 63.51 mg 15%
Manganèse 0.76 mg 33%
Phosphore 210.44 mg 17%
Potassium 688.18 mg 15%
Sélénium 3.55 mcg 6%
Sodium 11.84 mg 1%
Zinc 1.93 mg 18%
autres
nutriment Quantité DV
Eau 223.958 g 0%
Cendres 2.034 g 0%