Beet Soup with White Beans
Beet soup with white beans - Vegan soul food with many vital substances
Healthy, because
Even smarter
Nutritional values
Folic acid and iron from beet the blood formation is supported. Flavonoids are responsible for the purple color of beet. The secondary plant compounds are associated, for example, with a reduced risk of cardiovascular disease.
Instead of white beans, you can also enjoy the beet soup with other legumes: for example, try chickpeas, kidney beans or lentils.
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 114 μg | (190 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,130 mg | (28 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 beets
- 10 ozs Celery root
- 2 carrots
- 11 ozs Green cabbage
- 1 onion
- 2 garlic cloves
- 1 Tbsp Canola oil
- 2 bay leaves
- ½ tsp ground Turmeric
- 3 dried allspice berries
- 42 ozs Vegetable broth
- 14 ozs White bean (can; drained weight)
- 3 ½ ozs Oat milk or Soy creamer
- salt
- peppers
- ½ oz parsley (1 handful)
Preparation steps
Peel beet and cut into small pieces. Peel and chop onion and garlic. Heat oil in a pot. Sauté onion and garlic in it for 3 minutes over medium heat.
Add beet, bay leaves, turmeric powder, allspice seeds and stock, bring to the boil and simmer over medium heat for 10 minutes.
Meanwhile, peel celery and carrots and cut into small cubes or pieces. Clean white cabbage, cut out hard middle ribs, cut leaves into small pieces. Add vegetables to beet and continue cooking for 15 minutes over low heat.
Rinse and drain the beans and add to the soup with the oat milk, stir and heat for 3 minutes. Wash and chop the parsley. Season beet soup with salt and pepper and sprinkle with parsley.
