Creamy Brussel Sprout and White Bean Soup
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
The bitter substances from the Brussels sprouts stimulate digestion; the dietary fibres from the cabbage ensure long-lasting satiety. The creamy brussels sprouts-beans soup also scores with vegetable protein from the white beans for good muscle strength.
A vegan dish is quickly conjured up from the creamy brussels sprouts and beans soup! All you need to do is replace the cream with a vegetable alternative, for example soy cream.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 167.1 μg | (279 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 767 mg | (19 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 250 grams white Beans (dried)
- 1 bay leaf
- 1 onion
- 1 garlic clove
- 350 grams Brussels sprouts
- 2 Tbsps Canola oil
- 800 milliliters Vegetable broth
- 100 grams button Mushroom
- 1 Tbsp soy sauce
- 100 milliliters Whipped cream
- 1 tsp Turmeric (ground)
- 1 Tbsp medium-hot Mustard
- salt
- freshly ground peppers
- 4 Tbsps scallions
Preparation steps
Soak the beans in water overnight. The following day, drain, transfer to a saucepan, cover with water and simmer with the bay leaf until tender, around 45 minutes.
Peel the onion and garlic and dice. Trim the Brussels sprouts, cut 4 pieces in half and set aside and cut the remainder into quarters. Sweat the quartered Brussels sprouts, onion and garlic in 1 tablespoon hot oil until softened. Add the broth and bring to a boil. Drain the beans and set 1/4 aside. Add the rest to the soup and simmer for about 15 minutes.
Wipe the mushrooms with a damp cloth and cut into quarters. Sauté with the halved Brussels sprouts in the remaining oil for 3-4 minutes, until golden brown. Add the soy sauce, reduce the heat and cook for 5-8 minutes.
Add the cream, turmeric and mustard and purée. Add broth, if necessary. Add the remaining beans, simmer until hot and season with salt and pepper.
Divide the soup between serving bowls and garnish with chives and sautéed vegetables.
