Bean Stew

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Bean Stew
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 45 min.
Preparation
ready in 13 h. 45 min.
Ready in
Calories:
251
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie251 cal.(12 %)
Protein7 g(7 %)
Fat11 g(9 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin K65 μg(108 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3 mg(25 %)
Vitamin B₆0.5 mg(36 %)
Folate105 μg(35 %)
Pantothenic acid1.1 mg(18 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41 mg(43 %)
Potassium553 mg(14 %)
Calcium139 mg(14 %)
Magnesium54 mg(18 %)
Iron2.1 mg(14 %)
Iodine7 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.7 g
Uric acid92 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
300 grams white Beans
1 ⅕ liters Beef broth
1 onion
1 garlic clove
250 grams green Beans
3 Tomatoes
100 grams Rice
1 sprig fresh rosemary
1 garlic clove
4 Tbsps olive oil
1 bunch Basil
salt
freshly ground peppers
mint (to garnish)
How healthy are the main ingredients?
olive oilBasilrosemaryoniongarlic cloveTomato

Preparation steps

1.

Soak the white beans in a covered bowl of water overnight. Drain and pour the beans into the broth. Peel and finely chop the onion and garlic.

2.

Blanch the tomatoes, remove the seeds and dice.

3.

Rinse the green beans and cut into 4 cm pieces.

4.

In a large saucepan, heat the oil and saute the onion and garlic. Add the rosemary to white beans with the broth. Cover and allow to simmer for 1 hour until the beans are tender. Add the green beans and the rice. Cook for another 15 minutes. Add the tomatoes and simmer again for 5 minutes. Remove the rosemary. Stir in the onion and garlic and season with salt and pepper.

5.

Peel and finely chop the garlic. Rinse the basil and pluck from the stalks. Chop finely and mix with the garlic and oil. Mix 1/3 of the oil into the soup.

6.

Fry the bread slices until light brown, then spread the remaining herb oil on it. Continue to roast for a few minutes.

7.

Serve the soup with the bread slices.

8.

Pour the blackcurrant juice into glasses with ice. Serve garnished with mint leaves.