Your Recipe

Courgette, potato & cheddar soup

Ingrédient Quantité Calories
Pommes de terre 500g 385kcal
Courgettes 1000g 210kcal
Cheddar fort, en tranches 100g 410kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
500g potato, unpeeled and roughly chopped
2 vegetable stock cubes
1kg courgettes, roughly chopped
bunch spring onion, sliced - save 1 for serving, if eating straight away
100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve
good grating fresh nutmeg, plus extra to serve
Method
STEP 1
Put the potatoes in a large pan with just enough water to cover them and crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 mins more. Throw in the spring onions, cover and cook for a final 5 mins.

STEP 2
Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 3 months.

Valeurs nutritives
Taille des portions 200 g | ml
Quantité par portion 126
526
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.8g 6%
Gras saturés 2.5g 13%
Sodium 88mg 4%
Total des glucides 15g 5%
Fibres alimentaires 2.7g 10%
Sucre 0.5g
Protéine 7.7g 15%
Vitamine D 0.1mcg 1%
Calcium 123mg 9%
Fer 1.5mg 8%
Potassium 849mg 18%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 64.125 mcg 7%
Thiamine [B1] 0.107 mg 9%
Riboflavine [B2] 0.119 mg 9%
Niacine [B3] 1.549 mg 10%
Acide pantothénique [B5] 0.703 mg 14%
Vitamine B6 0.373 mg 22%
Cobalamine [B12] 0.11 mcg 0%
Floate [B9] 37.75 mcg 0%
Vitamine C 54.938 mg 61%
Vitamine D 0.125 mcg 1%
Vitamine E 0.104 mg 1%
Vitamine K 2.625 mcg 2%
Bétaïne 0.125 mg 0%
Choline 9.625 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 15.1 g 5%
Sugars 0.5 g 1%
Fibres alimentaires 2.7 g 10%
Carbohydrate 14.8 g 0%
Glucides nets 14.5g
acides aminés
nutriment Quantité DV
Alanine 0.322 g 0%
Arginine 0.342 g 0%
Acide aspartique 0.962 g 0%
Cystéine 0.069 g 0%
Acide glutamique 1.293 g 0%
Glycine 0.225 g 0%
Histidine 0.184 g 0%
Isoleucine 0.325 g 0%
Leucine 0.564 g 0%
Lysine 0.51 g 0%
Méthionine 0.142 g 0%
Phénylalanine 0.328 g 0%
Proline 0.481 g 0%
Sérine 0.359 g 0%
Thréonine 0.261 g 0%
Tryptophane 0.083 g 0%
Tyrosine 0.286 g 0%
Valine 0.422 g 0%
Minéraux
nutriment Quantité DV
Calcium 122.63 mg 9%
Cuivre 0.2 mg 22%
Fluorure 0 mcg 0%
Fer 1.51 mg 8%
Magnésium 59 mg 14%
Manganèse 0.34 mg 15%
Phosphore 209.38 mg 17%
Potassium 848.88 mg 18%
Sélénium 4.16 mcg 8%
Sodium 88 mg 4%
Zinc 1.69 mg 15%
autres
nutriment Quantité DV
Eau 169.969 g 0%
Cendres 2.464 g 0%