Bean Soup with Dumplings
Bean Soup with Dumplings - Easy, filling soup for all appetites
Healthy, because
Even smarter
Nutritional values
Like all legumes, white beans score points with plenty of vegetable protein and fibre. Both provide lasting satiety and are also good for the brain, muscles and digestion.
If you need to move really fast: Instead of basil dumplings, serve wholemeal flat bread with the soup and spread basil quark on it.
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 26.1 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,162 mg | (29 %) | ||
| Calcium | 483 mg | (48 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 bunch Basil
- 4 ozs Quark (or Greek yogurt)
- 1 egg
- 3 Tbsps breadcrumbs (about 30 grams)
- 3 Tbsps grated Parmesan (about 25 grams)
- salt
- Nutmeg
- 1 onion
- 1 pc Celery root (about 80 grams)
- 1 Tbsp olive oil
- 1 tsp ground Cumin
- 1 small lemon
- 14 ozs White bean (canned)
- 1 Tbsp Tahini
- peppers
Kitchen utensils
Preparation steps
Rinse basil and shake dry. Reserve some small sprigs and a few large leaves for garnish. Combine the rest of the basil with the quark and egg in a bowl and puree with an immersion blender.
Stir in breadcrumbs and Parmesan cheese. Season with salt and freshly grated nutmeg.
Peel the onion and finely chop. Rinse, peel and finely dice celery root.
Heat oil in a pot. Add onion, celery root and cumin and sauté for 2-3 minutes. Pour in 100 ml (approximately 1/2 cup) of water, cover and cook for 5 minutes over medium heat.
Meanwhile, rinse lemon in hot water, wipe dry and finely grate the zest. Juice lemon.
Remove 4 tablespoons of beans and set aside. Add the remaining beans with the liquid to the celery mixture in the pot. Add 2-3 tablespoons lemon juice and the zest. Stir in tahini paste.
Add about 200 ml (approximately 3/4 cup) of water (add more if necessary) and purée with immersion blender until creamy. Heat over medium heat.
Use 2 teaspoons to form small dumplings (about 2 cm diameter) (approximately 3/4 inch in diameter) from the quark mixture. Carefully add to the simmering soup and cook for about 5 minutes. Add reserved beans for the last 2 minutes of cooking.
Cut reserved basil leaves into thin strips. Season soup with additonal lemon juice, salt and pepper as desired. Garnish with basil sprigs and chiffonade and serve.
