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じゃがいもと野菜のスープ

じゃがいもと野菜のスープ
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栄養成分表示

520gあたり

% Daily Value based on a 2000 kcal diet

カロリー 305 kcal
15% DV
脂質 6.1g
9% DV
一価不飽和脂肪4.1g
多価不飽和脂肪0.8g
飽和脂肪0.9g
炭水化物 58.4g
19% DV
食物繊維9.1g
でん粉39.1g
糖類10.2g
たんぱく質 7.2g
14% DV
植物性たんぱく質7.2g

概要

薄切りのじゃがいもに、炒めたにんじん、玉ねぎ、リーキを合わせた野菜たっぷりのスープです。脂質は比較的控えめで、炭水化物は適度。食物繊維、カリウム、ビタミンAを含みます。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン8.5mcg28%
コリン41.0mg7%
葉酸96.0mcg24%
ナイアシン3.9mg24%
パントテン酸1.6mg31%
ビタミンB20.2mg18%
ビタミンB10.3mg28%
ビタミンA1680.0mcg187%
ビタミンB60.8mg48%
ビタミンC39.5mg44%
ビタミンE1.4mg9%
ビタミンK32.8mcg27%

ミネラル

栄養素量DV%半減期
カルシウム88.0mg9%
銅260.0mcg29%
鉄2.3mg13%
マグネシウム54.0mg13%
リン175.0mg25%
カリウム1450.0mg31%
セレン5.8mcg11%
ナトリウム420.0mg18%
亜鉛1.1mg10%

じゃがいもと野菜のスープ

じゃがいも、にんじん、玉ねぎ、ポロねぎをオリーブオイルで煮込み、塩で味を調えた、シンプルで定番の野菜スープです。素朴なじゃがいものスープ、または基本の野菜スープに近い一品です。

材料


  • じゃがいも 250 g

  • にんじん 90 g

  • 玉ねぎ 70 g

  • ポロねぎ 60 g

  • オリーブオイル 20 g

  • 塩 30 g


    • 合計重量: 520 g

    作り方


  • 1. じゃがいもとにんじんは皮をむいて角切りにします。玉ねぎとポロねぎは薄切りにします。

  • 2. 鍋にオリーブオイルを入れ、中火で熱します。

  • 3. 玉ねぎとポロねぎを加え、しんなりするまで炒めます。

  • 4. にんじんとじゃがいもを加え、油が全体に回るように混ぜます。

  • 5. 野菜がかぶるくらいの水を加え、塩で味を調えて沸騰させます。

  • 6. 火を弱め、すべての野菜がやわらかくなるまで煮ます。

  • 7. 温かいうちにスープとして供します。お好みで具感を残したままでも、軽く撹拌してもよいです。


    • 下ごしらえ時間と調理時間


  • 下ごしらえ時間: 10分

  • 調理時間: 25分


    • 役立つヒント


  • ほかにしっかり味の付いた料理と一緒に食べる場合は、塩を少し控えめにするとよいです。

  • よりなめらかな食感にしたい場合は、調理後にスープの一部または全部を撹拌します。

  • 長めに煮込むと、野菜の風味がより深まります。
    • ビーガンベジタリアン地中海式グルテンフリー乳製品不使用バランス
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