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Broccoli and Potato Soup with Tofu Croutons
Ingredients
5
Prep time
10 minutes
Total time
Category: Lunch, Dinner, Appetizer
Serves: 4
Allergens: Coconut
Ingredients
- 1 tsp black pepper (ground)
- 1 bunch broccoli (remove stalk and chop up the rest)
- 1 stick cinnamon stick
- 1 tbsp extra virgin coconut oil
- 1 tsp fenugreek seeds
- 1 inch ginger (finely chopped)
- 3 medium potato (chopped)
- 1 medium red onion (finely chopped)
- 1 tsp sea salt
- 4½ cups water
Directions
- Preheat a big pot with coconut oil and roast the onion with the herbs for about 5 minutes on medium heat.
- Add 4 1/2 cups of water (1l) and boil the broccoli and the potatoes for about 20 minutes.
- Remove cinnamon stick before you puree everything and adjust taste with salt and pepper.
Notes
https://www.vegan.io/admin/recipes/tofu-croutons-with-hazelnut-and-soy-sauce
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Nutrition Facts
Total servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 222 | From Fat 38 | |
| % Daily Value* | ||
| Total Fat 4g | 6.5% | |
| Saturated Fat 3g | 14.7% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 653.821mg | 27.2% | |
| Total Carbohydrate 42g | 14% | |
| Dietry Fiber 8g | 32.9% | |
| Sugars 5g | ||
| Protein 8g | 16.4% | |
| Vitamin K2 0µg | 0% | |
|---|---|---|
| Vitamin A 955.23IU | 19.1% | |
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.79mg | 39.3% | |
| Vitamin C 169.19mg | 282% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 1.22mg | 4.1% | |
| Vitamin K1 158.95µg | 198.7% | |
| Calcium 110.39mg | 11% | |
|---|---|---|
| Copper 0.31mg | 15.6% | |
| Folate 125.76µg | 31.4% | |
| Folic Acid 0µg | ||
| Iron 2.86mg | 8.8% | |
| Magnesium 77.74mg | 19.4% | |
| Manganese 0.71mg | 35.4% | |
| Niacin 2.73mg | 13.7% | |
| Pantothenic acid 1.39mg | 13.9% | |
| Phosphorus 203.75mg | 20.4% | |
| Potassium 1222.51mg | 34.9% | |
| Riboflavin, 0.24mg | 14.2% | |
| Selenium 4.68µg | 6.7% | |
| Sodium 653.82mg | 27.2% | |
| Thiamin, 0.25mg | 16.9% | |
| Zinc 1.21mg | 5.4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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