Satisfying Vegan Food

Beet Soup with White Beans

5
Average: 5 (2 votes)
(2 votes)
Beet Soup with White Beans

Beet soup with white beans - Vegan soul food with many vital substances

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
267
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie267 kcal(13 %)
Protein13 g(13 %)
Fat8 g(7 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K114 μg(190 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.4 mg(29 %)
Folate107 μg(36 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium1,130 mg(28 %)
Calcium157 mg(16 %)
Magnesium97 mg(32 %)
Iron3.8 mg(25 %)
Iodine20 μg(10 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.2 g
Uric acid129 mg
Cholesterol0 mg
Complete sugar12 g

Ingredients

for
4
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)
How healthy are the main ingredients?
parsleycarrotoniongarlic clovesalt

Preparation steps

1.

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.

2.

Add beet, bay leaves, turmeric powder, allspice seeds and stock, bring to the boil and simmer over medium heat for 10 minutes.

3.

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.

4.

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.