Healthy Italian Bean and Kale Soup

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(1 vote)
Healthy Italian Bean and Kale Soup
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
325
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie325 cal.(15 %)
Protein16 g(16 %)
Fat10 g(9 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage9.8 g(33 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin K103 μg(172 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.4 mg(29 %)
Folate76 μg(25 %)
Pantothenic acid1 mg(17 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C57 mg(60 %)
Potassium645 mg(16 %)
Calcium161 mg(16 %)
Magnesium134 mg(45 %)
Iron5.3 mg(35 %)
Iodine10 μg(5 %)
Zinc2.3 mg(29 %)
Saturated fatty acids1.6 g
Uric acid259 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
2 Tbsps olive oil
1 onion (finely chopped)
2 cloves garlic cloves (finely chopped)
1 large Zucchini (diced)
1 large, yellow Zucchini (diced)
cup Quinoa (rinsed)
2 cups canned, chopped Tomatoes
2 cups canned chickpeas (drained)
5 cups low-sodium vegetable stock
2 cups curly Kale (chopped)
1 Tbsp thyme (finely chopped)
salt
freshly ground peppers
How healthy are the main ingredients?
chickpeasTomatoQuinoaKaleolive oilgarlic clove

Preparation steps

1.
Heat the olive oil in a large saucepan set over a medium heat. Add the onion, garlic, courgettes, and a pinch of salt, sweating for 6 - 7 minutes until softened.
2.
Stir in the quinoa and cook for 2 minutes. Cover with the chopped tomatoes, chickpeas, and stock, stirring well.
3.
Bring to a simmer, and then cover with a lid. Cook over a low heat for 20 minutes until the quinoa is tender.
4.
Stir through the kale and thyme, cooking for a further 3 minutes until starting to soften. Adjust the seasoning to taste with salt and pepper.
5.
Ladle into bowls and serve.