Recipes · Czech · Soups and Broths
Česnečka (Czech Garlic Soup)
One serving has 299 kcal and 13 g protein, and at least a fifth of a woman's daily need of riboflavin (38%), selenium (37%), phosphorus (30%), pyridoxine (29%), manganese (28%) and thiamin (24%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (394 g)
- Difficulty: Easy
- Contains: celery, dairy, egg, gluten, poultry
Ingredients
- 250 g Chicken broth
- 10 g Garlic, raw
- 60 g Potatoes, raw
- 8 g Butter, unsalted
- 0.3 g Marjoram, dried
- 25 g Bread, white
- 25 g Eggs, whole, raw
- 15 g Cheddar cheese
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Sauté the crushed garlic gently in the butter without browning, then add the chicken broth and diced potato.
- Simmer for 15 minutes until the potato is tender, and season with the marjoram, salt and pepper.
- Cube the bread and toast or fry until golden to make croutons.
- Crack the egg into the simmering soup and poach gently for 3-4 minutes until just set.
- Ladle into a bowl, top with the croutons and grated cheese, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 299 kcal | 14% |
| Carbohydrates | 28.2 g | |
| Water | 333 mL | |
| Fiber | 2.2 g | 8% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0.14 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.66 g | |
| Lysine | 0.48 g | |
| Methionine | 0.21 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.4 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.52 g | |
| Histidine | 0.19 g | |
| Fat | 15.4 g | |
| Monounsaturated | 4.4 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.78 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 130 mg | |
| Calcium | 218 mg | 22% |
| Copper | 0.19 mg | 21% |
| Iron | 2.4 mg | 13% |
| Magnesium | 34.1 mg | 11% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 209 mg | 30% |
| Potassium | 424 mg | 9% |
| Selenium | 20.5 µg | 37% |
| Sodium | 1,497 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 26.2 µg | 7% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 89.7 mg | 21% |
| Vitamin A | 147 µg | 21% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 0.68 mg | 5% |
| Vitamin K | 4.6 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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