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Sopas na Patatas at Gulay

Sopas na Patatas at Gulay
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Nutrition Facts

Bawat serving na 520g

% Daily Value batay sa 2000 kcal na diyeta

Calories 305 kcal
15% DV
Kabuuang Taba 6.1g
9% DV
Monounsaturated Fat4.1g
Polyunsaturated Fat0.8g
Saturated Fat0.9g
Kabuuang Carbohydrate 58.4g
19% DV
Hibla9.1g
Almirol39.1g
Asukal10.2g
Protina 7.2g
14% DV
Protina ng Halaman7.2g

Tungkol dito

Masaganang sopas na gulay na may hiniwang patatas, ginisang karot, sibuyas, at leek. Mababa ito sa taba, katamtaman sa carbohydrates, at nagbibigay ng fiber, potassium, at vitamin A.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)8.5mcg28%
Choline41.0mg7%
Folate (B9)96.0mcg24%
Niacin (B3)3.9mg24%
Pantothenic Acid (B5)1.6mg31%
Riboflavin (B2)0.2mg18%
Tiamina (B1)0.3mg28%
Bitamina A1680.0mcg187%
Bitamina B60.8mg48%
Bitamina C39.5mg44%
Bitamina E1.4mg9%
Bitamina K32.8mcg27%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum88.0mg9%
Tanso260.0mcg29%
Bakal2.3mg13%
Magnesiyo54.0mg13%
Posporus175.0mg25%
Potasyo1450.0mg31%
Selenium5.8mcg11%
Sodyum420.0mg18%
Sink1.1mg10%

Sopas na Patatas at Gulay

Isang simple at klasikong sopas ng gulay na nakasentro sa patatas, karot, sibuyas, at leek na pinakuluan sa olive oil at tinimplahan ng asin. Kahawig ito ng isang payak na rustic na sopas na patatas o sopas ng gulay.

Mga Sangkap


  • Patatas, 250 g

  • Karot, 90 g

  • Sibuyas, 70 g

  • Leek, 60 g

  • Olive oil, 20 g

  • Asin, 30 g


    • Kabuuang timbang: 520 g

    Mga Tagubilin


  • 1. Balatan at hiwain nang maliliit na cube ang mga patatas at karot. Hiwain ang sibuyas at leek.

  • 2. Painitin ang olive oil sa isang kaldero sa katamtamang init.

  • 3. Idagdag ang sibuyas at leek, at lutuin hanggang lumambot.

  • 4. Idagdag ang karot at patatas, saka haluin upang mabalutan ng mantika.

  • 5. Magdagdag ng sapat na tubig upang matakpan ang mga gulay, timplahan ng asin, at pakuluin.

  • 6. Hinaan ang apoy at hayaang kumulo nang marahan hanggang lumambot ang lahat ng gulay.

  • 7. Ihain nang mainit bilang sopas, maaaring may buo-buong piraso o bahagyang i-blend kung nais.


    • Oras ng Paghahanda at Pagluluto


  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 25 minuto


    • Mga Kapaki-pakinabang na Tip


  • Gumamit ng kaunting mas kaunting asin kung ang ulam ay kakainin bilang bahagi ng isang pagkain na may iba pang mga pagkaing may timpla na.

  • Para sa mas makinis na tekstura, i-blend ang bahagi o kabuuan ng sopas pagkatapos maluto.

  • Ang mas mahabang pagpapakulo nang marahan ay magpapalalim sa lasa ng mga gulay.
    • VeganVegetarianMediterraneanWalang GlutenWalang DairyBalanseng Diyeta
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