Recipes · Welsh · Soups and Broths
Cawl Cennin (Leek Soup)
One serving has 326 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin K (84%), pyridoxine (57%), vitamin C (57%), manganese (51%), vitamin A (39%) and copper (38%). Ready in 40 minutes.
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- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (525 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: celery, dairy
Ingredients
- 150 g Leeks, raw
- 120 g Potatoes, raw
- 15 g Butter, salted
- 200 g Vegetable broth
- 40 g Milk, whole
- 0.3 g Salt
Method
- Melt the butter in a pot and cook the sliced leeks gently for 8 minutes until softened but not browned.
- Add the diced potato and vegetable broth, bring to a simmer, cover and cook for 20-25 minutes until the potato is tender.
- Mash some of the potato into the soup to thicken it lightly, or blend part of it if you prefer it smoother.
- Stir in the milk, season with salt, and warm through gently before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 326 kcal | 15% |
| Carbohydrates | 46 g | |
| Water | 453 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 6.6 g | 14% |
| Tryptophan | 0.06 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.39 g | |
| Lysine | 0.36 g | |
| Methionine | 0.1 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.3 g | |
| Histidine | 0.12 g | |
| Fat | 14.2 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 0.84 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.6 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0.49 g | |
| Cholesterol | 36.3 mg | |
| Calcium | 158 mg | 16% |
| Copper | 0.34 mg | 38% |
| Iron | 4.3 mg | 24% |
| Magnesium | 75.9 mg | 24% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 164 mg | 23% |
| Potassium | 874 mg | 19% |
| Selenium | 3.6 µg | 7% |
| Sodium | 859 mg | |
| Zinc | 0.76 mg | 10% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 0.21 µg | 9% |
| Choline | 37.9 mg | 9% |
| Vitamin A | 270 µg | 39% |
| Vitamin C | 42.4 mg | 57% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 75.5 µg | 84% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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