I need some hints on how to design the following in Excel:

I have several recipts for dinner menues. They consist of ingredients and
amount needed of each ingredient. This is fixed information. e.g.:

Menu 1 Lamb stew :
lamb          500 g
Onions             1
Carrots           3
Tomatoes        4

Menu 2 Tomato soup:
Tomatoes         6
Sellery              1
Onions              1

Each menu can be multiplied to suit any number of persons. There are many
more menues like this (100s) , and each ingredient will occur in several
menues.

Now, I want to make a system where I can pick out the menues that I want,
for example menu 1 + 3 + 12 and have a complete shopping list.  In the
shopping list the ingredients should be sorted, occur only once and include
the total number needed for all the menues I asked for..

See ?
Hints on how to approach this are very welcome.
Thanks !!