Cabbage Leek Soup with White Beans
Cabbage leek soup with white beans - Colorful stew with zing
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the logo "Recommended by IN FORM". This logo offers consumers guidance on 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..
White cabbage is rich in dietary fiber, which not only satisfies for a long time, but also gets the digestion going and boosts the metabolism.
Feel free to vary this stew as you like! Red cabbage instead of white cabbage brings color and a slight sweetness into play and the dish also tastes wonderful with kidney beans or chickpeas.
(Percentage of daily recommendation)
| Calorie | 354 kcal | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 225 μg | (375 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 1,640 mg | (41 %) | ||
| Calcium | 316 mg | (32 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 22 ozs Green cabbage (1 small white cabbage)
- 3 carrots
- 1 stalk Leeks
- 1 onion
- 1 garlic clove
- 3 waxy potatoes
- 2 Tbsps olive oil
- ½ oz Tomato paste (1 TBSP.)
- 14 ozs chunky tomatoes (canned)
- 36 ozs Vegetable broth
- 1 bay leaf
- salt
- peppers
- Chili powder
- 1 pinch ground Caraway
- 14 ozs small white Beans (e.g. Cannellini; drained weight, can).
- 1 oz Parmesan
- 4 parsley
Preparation steps
Clean white cabbage, remove outer leaves, wash, quarter, cut out stalk, chop cabbage. Clean carrots, peel and cut into thick slices. Clean leeks, wash and cut into rings. Peel and finely dice onion and garlic. Peel, wash and cut potatoes into pieces.
Heat oil in a saucepan. Sauté onion in it for 2 minutes. Add cabbage, carrots and garlic and sauté for 5 minutes, stirring over medium heat.
Stir in tomato paste and saute for 2 minutes. Add tomatoes to vegetables, stir well, then pour in vegetable broth and add bay leaf. Season everything with salt, pepper, chili powder and cumin. Bring to a boil and simmer the soup for about 15 minutes at low heat.
Rinse and drain the beans and add to the soup with the leeks and potatoes and simmer for another 20 minutes until the potatoes are soft. Meanwhile, grate Parmesan cheese, wash parsley, shake dry and chop. Serve soup sprinkled with Parmesan and parsley.
