⏱ 36 min totalCurried Apple and Leek Soup
Per 1 serving · 405 g · 9 ingredients
of a 2,000 cal day
- Protein5.1g11% of calories
- Carbs32g71% of calories
- Fat3.5g17% of calories
At a glance
One serving of Curried Apple and Leek Soup (405 g) has 170 calories, with 5.1 g of protein, 32 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (71% of calories). It is high in Vitamin C (21% DV), Vitamin K (30% DV) and Vitamin B6 (22% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Vitamin C21%
- Vitamin K30%
- Vitamin B622%
- Iron24%
- Manganese21%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Folate (B9)13%
- Phosphorus11%
- Copper18%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ dash Black pepper
½ tsp Curry powder- 🥄¼ dash Salt
¾ cup Vegetable broth
½ oz Greek yogurt
½ large Apple
³⁄₁₆ cup, diced Potato
¼ tbsp Butter
¾ leek Leeks
Directions
- 1
Peel, core, and chop apples. Chop leeks. Dice potatoes.
- 2
In a medium saucepan over medium heat, melt butter. Stir in curry powder and cook for 1 minute. Add leeks, potato, and apples and cook for 5 minutes. Pour in broth and bring to a boil. Cover, reduce heat, and simmer for 20 minutes.
- 3
Puree in a blender or food processor, or using an immersion blender. Season with salt and pepper and serve with a swirl of yogurt.
Vitamins & minerals
Amounts for 1 serving (405 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 36 μg | 30% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 71 mg | 7% |
| Iron | 2 mg | 24% |
| Potassium | 432 mg | 9% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 75 mg | 11% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.5 mg | 21% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 704 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 7 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0.4 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0 g | — |
| Retinol | 24 μg | — |
| Serine | 0.1 g | — |
| Starch | 4 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 170 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Curried Apple and Leek Soup?
One serving of Curried Apple and Leek Soup (1 serving) has 170 calories, which works out to 42 calories per 100 g. That is about 8.5% of a 2,000-calorie day.
Is Curried Apple and Leek Soup high in protein?
Not especially. It has 5.1 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Curried Apple and Leek Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curried Apple and Leek Soup?
781 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Apple and Leek Soup?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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