Your Recipe

One-Pot Coconut Water ABC Soup

Ingrédient Quantité Calories
Carottes 144g 59kcal
Pommes de terre 852g 656kcal
Tomates 250g 45kcal
Eau du robinet 960g 0kcal
Sel de mer 12g 0kcal
Oignons, jaunes, crus 429g 163kcal

Recipe Tags:

Food

Recipe Instructions:

4 cups water
8 cups (~2 litres) coconut water, divided
3 medium white or yellow onions, peeled and quartered
4 medium potatoes, peeled and cut into 1 1/2-inch chunks (we especially like starchy Russets for this)
2 medium carrots, peeled and cut into chunks
2 medium tomatoes, quartered (drained canned tomatoes are fine)
2 teaspoons salt, or to taste
1 teaspoon crushed white peppercorn, or to taste

Directions
In a deep pot, combine the water, half of the coconut water (4 cups), and salt. Bring this to a boil, then turn it down to a simmer.
Add the onions and potatoes into the pot, and let it simmer on very low heat, uncovered, for 30 minutes. Then, add in the carrots and tomatoes, and let it simmer for a further 20 to 30 minutes. The vegetables should all be close to falling apart at this point, which is perfect; it really adds to that heart-warming, rustic texture of soup that we just love!
Add in the crushed peppercorns and the rest of the coconut water, and bring the soup to a final boil. Season to taste with salt, and serve piping hot.
Let your heart and soul be full!

Valeurs nutritives
Taille des portions 441 g | ml
Quantité par portion 154
644
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.3g 0%
Gras saturés 0.1g 0%
Sodium 820mg 36%
Total des glucides 35g 13%
Fibres alimentaires 5.5g 20%
Sucre 3.4g
Protéine 4.2g 8%
Vitamine D 0mcg 0%
Calcium 45mg 3%
Fer 1.5mg 9%
Potassium 911mg 19%
* 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 217.9 mcg 24%
Thiamine [B1] 0.146 mg 12%
Riboflavine [B2] 0.067 mg 5%
Niacine [B3] 1.99 mg 12%
Acide pantothénique [B5] 0.522 mg 10%
Vitamine B6 0.49 mg 29%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 32.11 mcg 0%
Vitamine C 40.961 mg 46%
Vitamine D 0 mcg 0%
Vitamine E 0.398 mg 3%
Vitamine K 9.3 mcg 8%
Bétaïne 0.38 mg 0%
Choline 22.086 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 34.9 g 13%
Sugars 3.4 g 7%
Fibres alimentaires 5.5 g 20%
Carbohydrate 28.8 g 0%
Glucides nets 31.5g
acides aminés
nutriment Quantité DV
Alanine 0.128 g 0%
Arginine 0.174 g 0%
Acide aspartique 0.783 g 0%
Cystéine 0.058 g 0%
Acide glutamique 0.766 g 0%
Glycine 0.1 g 0%
Histidine 0.065 g 0%
Isoleucine 0.12 g 0%
Leucine 0.174 g 0%
Lysine 0.187 g 0%
Méthionine 0.053 g 0%
Phénylalanine 0.141 g 0%
Proline 0.109 g 0%
Sérine 0.129 g 0%
Thréonine 0.152 g 0%
Tryptophane 0.035 g 0%
Tyrosine 0.084 g 0%
Valine 0.17 g 0%
Minéraux
nutriment Quantité DV
Calcium 44.85 mg 3%
Cuivre 0.24 mg 26%
Fluorure 115.65 mcg 0%
Fer 1.54 mg 9%
Magnésium 49.68 mg 12%
Manganèse 0.4 mg 17%
Phosphore 123.67 mg 10%
Potassium 910.96 mg 19%
Sélénium 0.59 mcg 1%
Sodium 820.28 mg 36%
Zinc 0.72 mg 7%
autres
nutriment Quantité DV
Eau 397.361 g 0%
Cendres 2.679 g 0%