Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Celery Seed | 1 stalk (40g) | 6 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Marjoram | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 8 new potatoes (the little, sweet, tender ones, red- or yellow-skinned)
- 3 large carrots
- 3 tbsp extra virgin olive oil
- 1 small onion, chopped
- 1 stalk celery, chopped
- 4 broccoli stalks (without florettes), peeled and cut into 1/2" pieces
- 2 small zucchini, sliced
- 1 cup frozen lima beans (optional)
- 1/2 cup frozen peas (optional)
- 1/4 tsp celery seed
- 1/4 tsp dried sage
- 1/4 tsp dried marjoram
- 1/2 tsp sea salt
- 2 tbsp soy sauce
- 2 cups water
- 8 oz flavoured seitan, cut into chunks (optional)
- =
Directions
Place the potatoes and carrots, whole, in your vegetable steamer, covered, over boiling water for 15 minutes. Cut carrots into 1/2 inch slices. Cut potatoes into 1" cubes (peeling is optional). Heat olive oil in a large soup pot. Add potatoes, carrots, onion, celery, broccoli, salt, soy sauce, water and seitan, if desired. Bring to a boil, then simmer, covered, for 5 minutes. Add zucchini, peas and lima beans. Return to a boil, cover, and simmer for 10 minutes, stirring occasionally, until the broth is thick.