Your Recipe

Courgette, potato & cheddar soup

Ingredient Amount Calories
Potatoes, raw, flesh and skin 500g 385kcal
Zucchini 1000g 210kcal
Cheese, cheddar, sharp, sliced 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.

Nutrition Facts
Portion Size 200 g | ml
Amount Per Portion 126
526
kcal
kilojoules
% Daily Value *
Total Fat 4.8g 6%
Saturated Fat 2.5g 13%
Sodium 88mg 4%
Total Carbohydrate 15g 5%
Dietary Fiber 2.7g 10%
Sugar 0.5g
Protein 7.7g 15%
Vitamin D 0.1mcg 1%
Calcium 123mg 9%
Iron 1.5mg 8%
Potassium 849mg 18%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 64.125 mcg 7%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.119 mg 9%
Niacin [B3] 1.549 mg 10%
Pantothenic acid [B5] 0.703 mg 14%
Vitamin B6 0.373 mg 22%
Cobalamin [B12] 0.11 mcg 0%
Floate [B9] 37.75 mcg 0%
Vitamin C 54.938 mg 61%
Vitamin D 0.125 mcg 1%
Vitamin E 0.104 mg 1%
Vitamin K 2.625 mcg 2%
Betaine 0.125 mg 0%
Choline 9.625 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 15.1 g 5%
Sugars 0.5 g 1%
Dietary fiber 2.7 g 10%
Carbohydrate 14.8 g 0%
Net carbs 14.5g
Aminoacids
Nutrient Amount DV
Alanine 0.322 g 0%
Arginine 0.342 g 0%
Aspartic acid 0.962 g 0%
Cysteine 0.069 g 0%
Glutamic acid 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%
Methionine 0.142 g 0%
Phenylalanine 0.328 g 0%
Proline 0.481 g 0%
Serine 0.359 g 0%
Threonine 0.261 g 0%
Tryptophan 0.083 g 0%
Tyrosine 0.286 g 0%
Valine 0.422 g 0%
Minerals
Nutrient Amount DV
Calcium 122.63 mg 9%
Copper 0.2 mg 22%
Fluoride 0 mcg 0%
Iron 1.51 mg 8%
Magnesium 59 mg 14%
Manganese 0.34 mg 15%
Phosphorus 209.38 mg 17%
Potassium 848.88 mg 18%
Selenium 4.16 mcg 8%
Sodium 88 mg 4%
Zinc 1.69 mg 15%
Other
Nutrient Amount DV
Water 169.969 g 0%
Ash 2.464 g 0%