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감자 채소 수프

감자 채소 수프
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영양 정보

520g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 305 kcal
15% DV
총 지방 6.1g
9% DV
단일불포화지방4.1g
다중불포화지방0.8g
포화지방0.9g
총 탄수화물 58.4g
19% DV
식이섬유9.1g
전분39.1g
당류10.2g
단백질 7.2g
14% DV
식물성 단백질7.2g

소개

얇게 썬 감자에 볶은 당근, 양파, 리크를 더해 만든 채소 중심의 수프입니다. 지방은 비교적 낮고 탄수화물은 적당한 편이며, 식이섬유와 칼륨, 비타민 A를 함께 섭취할 수 있습니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴8.5mcg28%
콜린41.0mg7%
엽산96.0mcg24%
나이아신3.9mg24%
판토텐산1.6mg31%
비타민 B20.2mg18%
비타민 B10.3mg28%
비타민 A1680.0mcg187%
비타민 B60.8mg48%
비타민 C39.5mg44%
비타민 E1.4mg9%
비타민 K32.8mcg27%

미네랄

영양소함량DV%반감기
칼슘88.0mg9%
구리260.0mcg29%
철2.3mg13%
마그네슘54.0mg13%
인175.0mg25%
칼륨1450.0mg31%
셀레늄5.8mcg11%
나트륨420.0mg18%
아연1.1mg10%

감자와 채소 수프

감자, 당근, 양파, 대파를 올리브 오일에 넣고 끓인 뒤 소금으로 간한, 간단하고 클래식한 채소 수프입니다. 기본적인 소박한 감자 수프 또는 채소 수프와 비슷합니다.

재료


  • 감자, 250 g

  • 당근, 90 g

  • 양파, 70 g

  • 리크, 60 g

  • 올리브 오일, 20 g

  • 소금, 30 g


    • 총중량: 520 g

    조리 방법


  • 1. 감자와 당근은 껍질을 벗겨 깍둑썰기합니다. 양파와 리크는 얇게 썹니다.

  • 2. 냄비에 올리브 오일을 두르고 중불로 가열합니다.

  • 3. 양파와 리크를 넣고 부드러워질 때까지 볶습니다.

  • 4. 당근과 감자를 넣고 오일이 고루 묻도록 저어줍니다.

  • 5. 채소가 잠길 만큼 물을 붓고 소금으로 간한 뒤 끓입니다.

  • 6. 불을 줄이고 모든 채소가 부드러워질 때까지 은근히 끓입니다.

  • 7. 뜨겁게 수프로 제공합니다. 원하면 건더기가 있게 그대로 내거나 살짝 갈아도 됩니다.


    • 준비 시간 및 조리 시간


  • 준비 시간: 10분

  • 조리 시간: 25분


    • 유용한 팁


  • 다른 간이 된 음식과 함께 식사의 일부로 먹을 예정이라면 소금을 조금 덜 넣으세요.

  • 더 부드러운 질감을 원하면 조리 후 수프의 일부 또는 전부를 갈아주세요.

  • 더 오래 은근히 끓이면 채소의 풍미가 더욱 깊어집니다.
    • 비건베지테리언지중해식글루텐 프리유제품 무함유균형 식단
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