Peas | 1 1/2 cups 200 g) |
Potato | 1 medium (200 g) |
Onion | 1 medium (100 g) |
Hot water | 4 cups (800 ml) |
Milk | 1/2 cup (100 ml) |
Oil | 2 tbsp (20 g) |
Salt | |
Black pepper |
Wash and peel the onion and the potato. Chop them into cubes and place into a large saucepan. Add the peas and the water and bring to the boil. After the vegetables have been boiled, process the mixture in a blender until the desired consistency. Add milk, salt, and black pepper. Stir, and bring to the boil over medium heat. Simmer over low heat and serve.
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 25-50) | Men (age 25-50) | ||||
Energy | 136.3 kcal | 7 | 7 | ||
Carbohydrate | 14.5 g | 5 | 5 | ||
Protein | 5.2 g | 9 | 9 | ||
Fat | 6.2 g | 9 | 9 | ||
Fiber | 3.8 g | 13 | 13 | ||
Vitamin A | 45.1 mcg | 6 | 5 | ||
Vitamin E (equivalent) | 3.3 mg | 28 | 24 | ||
Vitamin B2 | 0.1 mg | 12 | 10 | ||
Total Folic Acid | 33.8 mcg | 8 | 8 | ||
Calcium | 51.5 mg | 5 | 5 | ||
Iron | 1.2 mg | 8 | 12 | ||
Zinc | 0.7 mg | 9 | 7 | ||
Vitamin C | 21.7 mg | 22 | 22 | ||
Potassium | 386.7 mg | 11 | 11 | ||
Phosphorus | 107.1 mg | 15 | 15 | ||
Magnesium | 30.2 mg | 10 | 9 | ||
Vitamin B6 | 0.2 mg | 20 | 16 | ||
Vitamin B12 | 0.2 mcg | 7 | 7 |
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
Energy and Nutrition Facts | In 1 serving |
---|---|
Energy | 402.2 kcal |
Carbohydrate | 31 g |
Protein | 23.4 g |
Fat | 20.2 g |
Fiber | 5.3 g |
Vitamin A | 109.9 mcg |
Vitamin E (equivalent) | 5.1 mg |
Vitamin B2 | 0.4 mg |
Total Folic Acid | 51.8 mcg |
Calcium | 106.1 mg |
Iron | 3 mg |
Zinc | 3.8 mg |
Vitamin C | 24.3 mg |
Potassium | 676.5 mg |
Phosphorus | 296.7 mg |
Magnesium | 58.7 mg |
Vitamin B6 | 0.4 mg |
Vitamin B12 | 3.1 mcg |
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