Your Recipe

Vegan Leek & Potato Soup

Ingrédient Quantité Calories
Poireaux 550g 336kcal
Pommes de terre 400g 308kcal
Noix de cajou 100g 553kcal
Huile d'olive 53.2g 470kcal
Thym séché 1.82g 5kcal
Bouillon de légumes 220g 11kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

EQUIPMENT
1 large saucepan
1 Frying pan
1 handheld blender or blender
INGREDIENTS

400 g leeks
400 g potatoes
2 Tbsp olive oil
1.25 litre vegetable stock
2 tsp dry thyme
100 g unsalted cashews
250 ml soya cream
salt & pepper
TOPPINGS:
2 Tbsp olive oil
150 g leeks
croutons
extra soya cream
INSTRUCTIONS

Cut the leeks into fine slices. Peel and cut the potatoes into small dice.
Heat 2 Tbsp of olive oil in a large saucepan. Add the sliced leeks and diced potatoes. Fry gently for 5mins until the leeks start to soften.
Add the vegetable stock, dry thyme and cashews. Bring to the boil, then reduce the heat to medium and cook uncovered for 20-25 minutes.
If you are making the toppings, cut 150g / 5.3oz of leeks into thin slices. Add 2 Tbsp of olive oil to a frying pan. Add the leeks to the pan and fry the leeks under medium heat until soft while the soup is cooking. When done, season to taste with salt and pepper.
Once the soup vegetables are cooked, liquidise the soup with a handheld immersion blender or a regular blender.
Add the soya cream and season to taste with salt and pepper. You can adjust the texture of the soup by adding a bit more vegetable stock if needed.
Serve the soup topped with the sautéed leeks, croutons and some soya cream.

Valeurs nutritives
Taille des portions 221 g | ml
Quantité par portion 280
1173
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 21%
Gras saturés 2.6g 13%
Sodium 133mg 6%
Total des glucides 30g 11%
Fibres alimentaires 3.7g 13%
Sucre 5.3g
Protéine 5.9g 12%
Vitamine D 0mcg 0%
Calcium 75mg 6%
Fer 4mg 22%
Potassium 568mg 12%
* 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 81.06 mcg 9%
Thiamine [B1] 0.189 mg 16%
Riboflavine [B2] 0.068 mg 5%
Niacine [B3] 1.306 mg 8%
Acide pantothénique [B5] 0.491 mg 10%
Vitamine B6 0.486 mg 29%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 73.664 mcg 0%
Vitamine C 24.515 mg 27%
Vitamine D 0 mcg 0%
Vitamine E 2.299 mg 15%
Vitamine K 60.895 mcg 51%
Bétaïne 0.142 mg 0%
Choline 17.044 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 30.3 g 11%
Sugars 5.3 g 11%
Fibres alimentaires 3.7 g 13%
Carbohydrate 29.9 g 0%
Glucides nets 24.9g
acides aminés
nutriment Quantité DV
Alanine 0.249 g 0%
Arginine 0.493 g 0%
Acide aspartique 0.748 g 0%
Cystéine 0.104 g 0%
Acide glutamique 1.192 g 0%
Glycine 0.257 g 0%
Histidine 0.122 g 0%
Isoleucine 0.225 g 0%
Leucine 0.4 g 0%
Lysine 0.298 g 0%
Méthionine 0.098 g 0%
Phénylalanine 0.263 g 0%
Proline 0.238 g 0%
Sérine 0.314 g 0%
Thréonine 0.218 g 0%
Tryptophane 0.073 g 0%
Tyrosine 0.154 g 0%
Valine 0.304 g 0%
Minéraux
nutriment Quantité DV
Calcium 75.17 mg 6%
Cuivre 0.55 mg 62%
Fluorure 0 mcg 0%
Fer 4.02 mg 22%
Magnésium 90.7 mg 22%
Manganèse 0.84 mg 37%
Phosphore 170.63 mg 14%
Potassium 567.86 mg 12%
Sélénium 4.51 mcg 8%
Sodium 133.21 mg 6%
Zinc 1.3 mg 12%
autres
nutriment Quantité DV
Eau 165.74 g 0%
Cendres 2.422 g 0%