Your Recipe

Broccoli and Walnut Soup

Ingrédient Quantité Calories
Broccoli 400g 136kcal
Oignons 62.5g 25kcal
Beurre sans sel 28.4g 204kcal
Ail 6g 9kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
400 grams broccoli
1 medium potato, peeled and quartered
1/2 a small onion, finely chopped
2 cloves of garlic, finely chopped
2 tablespoons unsalted butter
Freshly ground black pepper
Salt, to taste
Crumbled goat’s cheese and walnuts for garnish (optional)
Directions
Melt the butter in a small pan over medium heat. Add the onions and garlic and cook until tender, about 2-3 minutes. Set aside.
Meanwhile, prep the broccoli : remove the florets. Trim the tender green stem below the florets and chop into small pieces (except the hard bottom part, the rest of the green stems can be used).
Bring 4 cups of water to the boil in a large pot. Add the potatoes and cook until tender.
Add the broccoli stems to the pot (along with the potatoes). Toss in the florets after 2-3 minutes, and blanch them together for 2 minutes. Take the potatoes and broccoli out of the pot using a slotted spoon and purée in a blender along with the cooked onions and garlic. Add a little of the cooking water and continue blending until smooth.
Transfer to another clean pot and ladle in more of the cooking water just until you get the right consistency. Reheat gently, season with salt and pepper and serve.

Valeurs nutritives
Taille des portions 124 g | ml
Quantité par portion 93
391
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.2g 8%
Gras saturés 5.8g 29%
Sodium 35mg 2%
Total des glucides 8.6g 3%
Fibres alimentaires 2.9g 10%
Sucre 2.4g
Protéine 6.7g 13%
Vitamine D 0mcg 0%
Calcium 55mg 4%
Fer 0.8mg 4%
Potassium 347mg 7%
* 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 79.564 mcg 9%
Thiamine [B1] 0.082 mg 7%
Riboflavine [B2] 0.125 mg 10%
Niacine [B3] 0.671 mg 4%
Acide pantothénique [B5] 0.609 mg 12%
Vitamine B6 0.212 mg 12%
Cobalamine [B12] 0.012 mcg 0%
Floate [B9] 66.227 mcg 0%
Vitamine C 90.824 mg 101%
Vitamine D 0 mcg 0%
Vitamine E 0.949 mg 6%
Vitamine K 102.185 mcg 85%
Bétaïne 0.016 mg 0%
Choline 21.636 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.6 g 3%
Sugars 2.4 g 5%
Fibres alimentaires 2.9 g 10%
Carbohydrate 8.6 g 0%
Glucides nets 6.2g
acides aminés
nutriment Quantité DV
Alanine 0.111 g 0%
Arginine 0.219 g 0%
Acide aspartique 0.351 g 0%
Cystéine 0.03 g 0%
Acide glutamique 0.607 g 0%
Glycine 0.097 g 0%
Histidine 0.065 g 0%
Isoleucine 0.088 g 0%
Leucine 0.143 g 0%
Lysine 0.15 g 0%
Méthionine 0.041 g 0%
Phénylalanine 0.127 g 0%
Proline 0.119 g 0%
Sérine 0.13 g 0%
Thréonine 0.096 g 0%
Tryptophane 0.037 g 0%
Tyrosine 0.056 g 0%
Valine 0.137 g 0%
Minéraux
nutriment Quantité DV
Calcium 55.01 mg 4%
Cuivre 0.05 mg 6%
Fluorure 0.37 mcg 0%
Fer 0.79 mg 4%
Magnésium 23.08 mg 5%
Manganèse 0.26 mg 11%
Phosphore 74.53 mg 6%
Potassium 346.53 mg 7%
Sélénium 2.86 mcg 5%
Sodium 34.66 mg 2%
Zinc 0.45 mg 4%
autres
nutriment Quantité DV
Eau 105.251 g 0%
Cendres 0.914 g 0%