Bean Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin K | 109 μg | (182 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 220 μg | (73 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 202 mg | (213 %) | ||
| Potassium | 2,098 mg | (52 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 19 g |
Ingredients
- For the guacamole
- 2 medium sized Beefsteak tomato
- 1 small onion
- 3 fresh hot chili peppers
- 4 ripe Avocados
- 2 Limes
- 1 bunch fresh cilantro
- salt
- freshly ground pepper
- For the soup
- 250 grams dried, black Beans
- 1 bay leaf
- 50 grams Bacon (marbled, without rind, sliced)
- 3 Tbsps vegetable oil
- 1 large onion
- 1 garlic clove
- 1 Beefsteak tomato
- 1 l Beef broth
- salt
- freshly ground pepper
- 1 tsp dried oregano
- 3 sprigs Lemon balm
- 2 Bell pepper (such as red and yellow)
Preparation steps
For the soup, soak beans overnight in a bowl of cold water. The next day, drain, place beans in a pot, cover with plenty of water, add bay leaf, cover and cook over medium heat for about 50 minutes until tender. In a colander, drain and remove bay leaf. Cut bacon into small cubes. Sauté bacon in a saucepan with 1 tablespoon oil. Peel onion, chop finely, add to the saucepan and fry until soft. Peel garlic and squeeze through a press into the saucepan. Blanch tomatoes, peel, cut in half crosswise, remove seeds and finely chop. Add tomatoes and beans to the saucepan. Add broth and season with salt, pepper and oregano. Cook for about 15 minutes over low heat. Rinse lemon balm, pluck leaves from stem, cut into strips and stir into the soup. Rinse bell peppers, cut in half, remove seeds and ribs, quarter and cut very thin strips. Divide bean soup between 4 deep plates and serve garnished with bell pepper strips. Serve with guacamole (directions below). If desired, bean soup can be pureed before serving.
For the guacamole, blanch tomatoes, peel, cut in half crosswise, remove seeds and stalk and finely dice. Peel onion and also chop very finely. Cut chile pepper in half lengthwise, remove seeds and finely dice. Peel avocados, cut in half lengthwise, remove pit and place avocado flesh in a bowl. Cut lime in half and squeeze juice from lime into the bowl. Mash avocados, add tomatoes, onion and chile pepper. Rinse cilantro, shake dry and finely chop leaves. Add cilantro to the bowl, mix and season with salt and pepper.
