Your Recipe

Potato and Peas Soup

Ingredient Amount Calories
Green Peas, raw (fresh) 260g 211kcal
Potatoes, raw, flesh and skin 76g 59kcal
Butter without salt 28.4g 204kcal
Garlic 6g 9kcal
Vegetable oil 42g 372kcal
Onions, red, raw 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.

Nutrition Facts
Portion Size 305 g | ml
Amount Per Portion 470
1968
kcal
kilojoules
% Daily Value *
Total Fat 33g 43%
Saturated Fat 14g 72%
Sodium 12mg 1%
Total Carbohydrate 36g 13%
Dietary Fiber 9.7g 34%
Sugar 13g
Protein 16g 32%
Vitamin D 0mcg 0%
Calcium 63mg 5%
Iron 2.5mg 14%
Potassium 688mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 146.528 mcg 16%
Thiamin [B1] 0.383 mg 32%
Riboflavin [B2] 0.192 mg 15%
Niacin [B3] 3.147 mg 20%
Pantothenic acid [B5] 0.146 mg 3%
Vitamin B6 0.37 mg 22%
Cobalamin [B12] 0.024 mcg 0%
Floate [B9] 90.716 mcg 0%
Vitamin C 68.401 mg 76%
Vitamin D 0 mcg 0%
Vitamin E 2.962 mg 20%
Vitamin K 58.804 mcg 49%
Betaine 0.076 mg 0%
Choline 44.926 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 36.4 g 13%
Sugars 13.4 g 27%
Dietary fiber 9.7 g 34%
Carbohydrate 26.6 g 0%
Net carbs 23g
Aminoacids
Nutrient Amount DV
Alanine 0.344 g 0%
Arginine 0.618 g 0%
Aspartic acid 0.851 g 0%
Cysteine 0.054 g 0%
Glutamic acid 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%
Methionine 0.124 g 0%
Phenylalanine 0.302 g 0%
Proline 0.263 g 0%
Serine 0.276 g 0%
Threonine 0.299 g 0%
Tryptophan 0.06 g 0%
Tyrosine 0.214 g 0%
Valine 0.361 g 0%
Minerals
Nutrient Amount DV
Calcium 62.64 mg 5%
Copper 0.35 mg 39%
Fluoride 0.4 mcg 0%
Iron 2.54 mg 14%
Magnesium 63.51 mg 15%
Manganese 0.76 mg 33%
Phosphorus 210.44 mg 17%
Potassium 688.18 mg 15%
Selenium 3.55 mcg 6%
Sodium 11.84 mg 1%
Zinc 1.93 mg 18%
Other
Nutrient Amount DV
Water 223.958 g 0%
Ash 2.034 g 0%