Difference between revisions of "Vegetable cream soup"

From Philosophical Vegan Wiki
Jump to: navigation, search
Line 6: Line 6:
  
 
Servings: 4
 
Servings: 4
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 148         (''calories in whole recipe: 592'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''8%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''4.8g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|12%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|7%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|10%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''25%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''33.5g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|20%
 +
| style="background-color:#B5E6FF;"|7.8g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|25.7g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|6.6g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''1%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.7g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|5%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|0%
 +
| style="background-color:#EDCBFF;"|0.0g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.2g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|12%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|9%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|16%
 +
| style="background-color:#FEE1C3;"|2.7mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|19%
 +
| style="background-color:#FEE1C3;"|1.0mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|38%
 +
| style="background-color:#FEE1C3;"|0.5mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|18%
 +
| style="background-color:#FEE1C3;"|74.1μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|88%
 +
| style="background-color:#FEE1C3;"|798.5μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|31%
 +
| style="background-color:#FEE1C3;"|28.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|9%
 +
| style="background-color:#FEE1C3;"|1.5mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|57%
 +
| style="background-color:#FEE1C3;"|69.0μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|92.2mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|23%
 +
| style="background-color:#B5FFBB;"|0.2mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|2.1mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|15%
 +
| style="background-color:#B5FFBB;"|61.7mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|27%
 +
| style="background-color:#B5FFBB;"|0.6mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|22%
 +
| style="background-color:#B5FFBB;"|154.1mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|25%
 +
| style="background-color:#B5FFBB;"|1190.8mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|3%
 +
| style="background-color:#B5FFBB;"|1.7μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|8%
 +
| style="background-color:#B5FFBB;"|0.9mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:

Revision as of 02:37, 22 December 2020

Vegetable cream soup.jpeg

Difficulty: 1/5

Time: 1 hour

Servings: 4

Nutrition facts per serving
CALORIES PER SERVING (kcal): 148         (calories in whole recipe: 592)
Proteins 8% 4.8g Protein: lysine 12% 0.3g
Protein: methionine 7% 0.1g
Protein: isoleucine 10% 0.2g
Carbohydrates 25% 33.5g Fibers 20% 7.8g
Net carbs n/a 25.7g
Sugars n/a 6.6g
Fats 1% 0.7g Omega-3 5% 0.1g
Omega-6 0% 0.0g
Saturated fats n/a 0.2g
Vitamin B1 12% 0.1mg Vitamin B2 9% 0.1mg
Vitamin B3 16% 2.7mg Vitamin B5 19% 1.0mg
Vitamin B6 38% 0.5mg Folate 18% 74.1μg
Vitamin A 88% 798.5μg Vitamin C 31% 28.6mg
Vitamin E 9% 1.5mg Vitamin K 57% 69.0μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 92.2mg Copper 23% 0.2mg
Iron 26% 2.1mg Magnesium 15% 61.7mg
Manganese 27% 0.6mg Phosphorus 22% 154.1mg
Potassium 25% 1190.8mg Selenium 3% 1.7μg
Zinc 8% 0.9mg Sodium to taste

Ingredients:

  • 12 cups water
  • 6 diced carrots
  • 2 diced zucchinis
  • 2 diced potatoes
  • 1 diced fennel
  • 1/4 tsp black pepper
  • 1/4 tsp salt

Instructions:

  • Put all the ingredients in a large pot. Bring to a boil and let simmer for 25 minutes.
  • With a slotted spoon or a strainer, put aside 2 cups of the vegetables only (no broth). Continue simmering the soup for another 25 minutes.
  • Once the simmering vegetables are soft, blend using an immersion blender. Adjust salt to taste.

Serving:

In a bowl, put 1/2 cup of the vegetables you set aside. Scoop 3 ladles of the creamy broth. Top with freshly cracked black pepper.

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Vegetable_cream_soup&oldid=6347"