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土豆蔬菜汤

土豆蔬菜汤
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营养成分表

每份 520 克

% 每日参考值基于 2000 千卡饮食

卡路里 305 kcal
15% DV
总脂肪 6.1g
9% DV
单不饱和脂肪4.1g
多不饱和脂肪0.8g
饱和脂肪0.9g
总碳水化合物 58.4g
19% DV
膳食纤维9.1g
淀粉39.1g
糖10.2g
蛋白质 7.2g
14% DV
植物蛋白7.2g

关于

这道汤以大量蔬菜为主，加入切片土豆、炒香的胡萝卜、洋葱和韭葱制成。脂肪相对较低，碳水适中，并提供膳食纤维、钾和维生素A。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.5mcg28%
胆碱41.0mg7%
叶酸96.0mcg24%
烟酸3.9mg24%
泛酸1.6mg31%
维生素B20.2mg18%
维生素B10.3mg28%
维生素A1680.0mcg187%
维生素B60.8mg48%
维生素C39.5mg44%
维生素E1.4mg9%
维生素K32.8mcg27%

矿物质

营养素含量DV%半衰期
钙88.0mg9%
铜260.0mcg29%
铁2.3mg13%
镁54.0mg13%
磷175.0mg25%
钾1450.0mg31%
硒5.8mcg11%
钠420.0mg18%
锌1.1mg10%

土豆蔬菜汤

一道简单经典的蔬菜汤，以土豆、胡萝卜、洋葱和韭葱为主，用橄榄油炖煮并以盐调味。这类似于基础的乡村风味土豆汤或蔬菜汤。

配料


  • 土豆，250 g

  • 胡萝卜，90 g

  • 洋葱，70 g

  • 韭葱，60 g

  • 橄榄油，20 g

  • 盐，30 g


    • 总重量：520 g

    做法


  • 1. 将土豆和胡萝卜去皮并切成小丁。将洋葱和韭葱切片。

  • 2. 在锅中用中火加热橄榄油。

  • 3. 加入洋葱和韭葱，炒至变软。

  • 4. 加入胡萝卜和土豆，翻拌使其均匀裹上油。

  • 5. 加入足量清水没过蔬菜，加入盐调味，并煮至沸腾。

  • 6. 转小火慢炖，直到所有蔬菜都变得软嫩。

  • 7. 趁热作为汤品食用；可保留块状口感，或按喜好稍微搅打至顺滑。


    • 准备时间和烹饪时间


  • 准备时间：10 分钟

  • 烹饪时间：25 分钟


    • 实用提示


  • 如果这道菜是作为一餐中搭配其他已调味食物一起食用，可适当少放一点盐。

  • 若想要更顺滑的口感，可在煮好后将部分或全部汤品搅打。

  • 延长慢炖时间会让蔬菜的风味更加浓郁。
    • 纯素素食地中海饮食无麸质无乳制品均衡饮食
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