• low fat 0.39g 0.39%
  • low sat fat 0.18g 0.18%
  • med salt 202.82mg 0.20%
  • low sugar 3.02g 3.02%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Heat oil in a large saucepan and cook spices over a medium heat for one minute, stirring well.
  2. Add swede, leek, onion, potato and carrots and continue cooking for three to four minutes, stirring constantly.
  3. Add stock to vegetables and bring to the boil.
  4. Reduce heat and simmer, uncovered until the vegetables are soft.
  5. Remove from heat and puree the mixture, in batches, in a blender or food processor until smooth.
  6. Return the pureed soup to the pan, add the evaporated milk, pepper, chilli and basil and heat through.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
358.25g
100.00g
Energy (kJ)
578.31kJ
161.43kJ
Protein (g)
12.82g
3.58g
Total fat (g)
1.40g
0.39g
- Saturated fat (g)
0.65g
0.18g
- Polyunsaturated fat (g)
0.07g
0.02g
- Monounsaturated fat (g)
0.29g
0.08g
Cholesterol (mg)
25.01mg
6.98mg
Carbohydrate-available (g)
16.61g
4.64g
CarbohydrateSE (g)
16.07g
4.49g
- Sugars (g)
10.81g
3.02g
Water (g)
198.43g
55.39g
Dietary fibre (g)
4.00g
1.12g
Thiamin (mg)
0.13mg
0.04mg
Riboflavin (mg)
0.29mg
0.08mg
Niacin (mg)
1.46mg
0.41mg
Niacin equivalents (mg)
3.79mg
1.06mg
Vitamin C (mg)
31.80mg
8.88mg
Total folate (ug)
69.30ug
19.34ug
Total vitamin A equivalents (ug)
379.38ug
105.90ug
Retinol (ug)
8.47ug
2.36ug
Beta carotene equivalents (ug)
2221.06ug
619.98ug
Sodium (mg)
726.59mg
202.82mg
Potassium (mg)
649.52mg
181.30mg
Magnesium (mg)
37.43mg
10.45mg
Calcium (mg)
192.09mg
53.62mg
Phosphorus (mg)
224.20mg
62.58mg
Iron (mg)
1.14mg
0.32mg
Zinc (mg)
3.10mg
0.86mg

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