EatSmarter exclusive recipe

Bean Soup

with Duck and Orange
4
Average: 4 (2 votes)
(2 votes)
Bean Soup

Bean Soup - Aromatic enjoyment - fine-tuned with fresh tarragon

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Health Score:
9,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 13 h. 20 min.
Ready in
Calories:
216
calories
Calories

Healthy, because

Even smarter

Nutritional values

The soup scores with top values: only just over 200 calories, hardly any fat, but complex carbohydrates and fibres that make you feel full, as well as high-quality protein from the two sources legume and poultry. Spooning on the spoon will also fill you up on many vitamins.

If you are very strict about fat calories: The recipe also works with chicken breast fillet; it is even leaner than the corresponding meat from the duck.

1 serving contains
(Percentage of daily recommendation)
Calorie216 kcal(10 %)
Protein14 g(14 %)
Fat3 g(3 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3 mg(25 %)
Vitamin B₆0.3 mg(21 %)
Folate123 μg(41 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C43 mg(45 %)
Potassium825 mg(21 %)
Calcium144 mg(14 %)
Magnesium78 mg(26 %)
Iron3.3 mg(22 %)
Iodine3 μg(2 %)
Zinc1.3 mg(16 %)
Saturated fatty acids0.2 g
Uric acid137 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
80 grams dried white Beans
1 bay leaf
½ tsp fennel seeds
3 shallots (about 100 grams)
1 stalk Celery (about 100 grams)
2 small Oganic oranges (about 300 grams)
80 grams duck legs
100 milliliters Vegetable broth
3 stalks Tarragon
salt
peppers
How healthy are the main ingredients?
CeleryshallotTarragonsalt
Preparation

Kitchen utensils

1 Teaspoon, 1 Measuring cups, 1 Medium bowl, 1 Pot, 1 Wooden spoon, 1 Slotted spoon, 1 Citrus juicer, 1 Peeler, 1 Large knife, 1 Small knife, 1 Cutting board, 1 Aluminum foil, 1 Immersion blender

Preparation steps

1.
Bean Soup preparation step 1

Combine beans with 250 ml (approximately 1 cup) of cold water in a bowl and soak for at least 12 hours.

2.
Bean Soup preparation step 2

Transfer beans with the water to a pot. Add 200 ml (approximately 3/4 cup) more water and bring to a boil, skimming off foam from surface with a slotted spoon.

3.
Bean Soup preparation step 3

Add the bay leaf and fennel to the beans. Cover and cook over low heat  for about 20 minutes.

4.
Bean Soup preparation step 4

Meanwhile, peel the shallots and cut into small dice. Rinse celery, pat dry and remove any strings. Cut into about 5 mm (approximately 1/4-inch) slices. 

5.
Bean Soup preparation step 5

Rinse 1 orange in hot water, wipe dry and remove 2/3 of zest in strips with a peeler.

6.
Bean Soup preparation step 6

Peel the orange, removing all the bitter white pith. Cut between membranes to remove whole segments. Juice remaining orange. 

7.
Bean Soup preparation step 7

Add half of the orange zest along with the shallot and celery to pot of beans, cover and continue to cook over low heat for another 20 minutes.

8.
Bean Soup preparation step 8

Remove the skin from the duck breast. Add the vegetable broth and duck breast to the beans, cover and cook over low heat for 15-20 minutes.

9.
Bean Soup preparation step 9

Meanwhile, rinse tarragon, shake dry and pluck off the leaves. Reserve some for garnish and chop the rest finely.

10.
Bean Soup preparation step 10

Remove bay leaf and duck breast from the beans and vegetables. Season the duck breast with salt and pepper and wrap in aluminum foil.

11.
Bean Soup preparation step 11

Puree bean-vegetable mixture. Add orange juice and orange segments to the soup and heat through. Add chopped tarragon and season the soup with salt and pepper.

12.
Bean Soup preparation step 12

Cut duck breast into thin slices, and add the accumulated meat juices to the soup. Divide soup among bowls, top with duck slices, garnish with remaining orange zest and tarragon leaves and serve.