Recipes · Spanish · Soups and Broths
Sopa de Ajo (Garlic Soup)
One serving has 395 kcal and 14 g protein, and at least a fifth of a woman's daily need of selenium (63%), riboflavin (54%), thiamin (45%), choline (37%), manganese (32%) and phosphorus (27%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (387 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: celery, egg, gluten, poultry
Ingredients
- 60 g Bread, French (baguette)
- 10 g Garlic, raw
- 15 g Olive oil
- 2 g Paprika
- 125 g Chicken broth
- 125 g Water
- 50 g Eggs, whole, raw
- 0.4 g Salt
Method
- Heat the olive oil in a pot and fry the sliced garlic gently until golden, taking care not to burn it.
- Add the torn bread and paprika and stir for a minute to toast lightly.
- Pour in the stock and water, season with salt, and simmer for 15 minutes until the bread has broken down and thickened the soup.
- Crack in the egg and poach gently for 3-4 minutes, or stir it through, until just set, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 395 kcal | 19% |
| Carbohydrates | 36.4 g | |
| Water | 311 mL | |
| Fiber | 2.2 g | 8% |
| Protein | 14.4 g | 30% |
| Tryptophan | 0.09 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.59 g | |
| Lysine | 0.5 g | |
| Methionine | 0.2 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.47 g | |
| Histidine | 0.17 g | |
| Fat | 21.8 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 189 mg | |
| Calcium | 90.9 mg | 9% |
| Copper | 0.2 mg | 22% |
| Iron | 4 mg | 22% |
| Magnesium | 33.8 mg | 11% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 189 mg | 27% |
| Potassium | 248 mg | 5% |
| Selenium | 34.6 µg | 63% |
| Sodium | 1,059 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 98.6 µg | 25% |
| Cobalamin (vitamin B12) | 0.47 µg | 20% |
| Choline | 156 mg | 37% |
| Vitamin A | 129 µg | 18% |
| Vitamin C | 3.1 mg | 4% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 11.4 µg | 13% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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