Bean Soup with Fried Polenta
Nutritional values
(Percentage of daily recommendation)
| Calorie | 515 cal. | (25 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 109 μg | (182 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 195 μg | (65 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 27 μg | (60 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,277 mg | (32 %) | ||
| Calcium | 422 mg | (42 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the fried polenta slices
- ½ l water
- 2 pinches salt
- 150 grams Cornmeal
- 75 grams Parmesan (grated)
- butter
- salt
- freshly ground peppers
- olive oil
- 2 Tbsps parsley (finely chopped)
- For the bean soup
- 3 Tbsps olive oil
- 1 large onion (sliced into rings)
- 1 onion (chopped)
- 2 cans Red Beans (Kidney beans) (each around 400 grams) (approximately 14 ounces)
- 4 Tbsps Tomato paste
- 1 can peeled Tomatoes (400 grams) (approximately 14 ounces)
- salt
- freshly ground peppers
- 1 generous pinch cayenne pepper
- ¾ l Beef broth
- 4 Tomatoes
- 50 grams Whipped cream
- fresh Fresh herbs (for garnish)
Preparation steps
For the polenta: Bring the water to a boil, add the salt then gradually whisk in the polenta. Bring back to a boil and cook, stirring, until thickened. Stir in the cheese and butter, remove the pan from the heat, fold in the parsley and set aside for about 5 minutes. Transfer the polenta to a greased baking sheet, spread out until about 0.5 cm (approximately 1/4 inch) thick, smooth the surface and let cool.
Cut circles out of the polenta. Melt some butter in a frying pan and sear the polenta until golden brown on both sides. Keep warm.
For the bean soup: Heat the olive oil in a soup pot and sauté the chopped onion until translucent.
Drain the beans in a colander and rinse under cold running water. Drain.
Mix the tomato paste into the onion mixture then add the tomatoes.
Purée the soup.
Add the beans and season with salt, pepper and cayenne pepper.
Add the broth and slowly bring to a boil. Lower the heat and simmer for about 10 minutes.
Blanch the tomatoes, peel, quarter, remove the seeds and cut into cubes.
Gently whip the cream.
Season with salt and pepper then divide between serving bowls. Top with diced tomatoes, polenta and herbs.
