Chicken Soup with Beans and Vegetables
Healthy, because
Even smarter
Nutritional values
The beans and chicken provide our body with the proteins we need to maintain and build muscles, while the chicken scores with minerals such as nerve-strengthening magnesium and potassium for a healthy heart.
If you need to go a little faster, you can use a roasted chicken from the market instead for the chicken soup. For the broth you then use 4 cups of chicken or vegetable broth.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 69 g | (70 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 45 μg | (75 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 41.6 mg | (347 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 185 μg | (62 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,859 mg | (46 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 558 mg | |||
| Cholesterol | 155 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 chicken
- 3 onions
- 2 carrots
- 6 ozs Celery root
- 1 bay leaf
- 2 cloves
- 1 tsp peppercorns
- 1 Tbsp vegetable oil
- 2 green Bell pepper
- 1 Red chili pepper
- 6 Tomatoes
- 200 grams Kidney beans (canned)
- 200 grams Corn kernel (canned)
- salt
- peppers
Preparation steps
Rinse chicken and place in a large pot with enough cold water to cover. Bring to a boil. Meanwhile, peel 2 onions, carrots and celery. Coarsely chop. Add bay leaf, cloves and peppercorns to chicken and cook over low heat for 2 hours just below boiling point. If necessary, skim foam from top or add water.
Remove chicken from broth and cool. Pour broth through a sieve and reserve 1 liter (approximately 4 cups). Remove skin from chicken and cut meat into small chunks.
Peel remaining onion and dice. Saute in hot oil. Pour in broth and boil. Rinse bell peppers and chile pepper. Cut in half, remove seeds and cut into small cubes. Blanch tomatoes, shock, peel, cut into quarters, remove stalks and dice. Drain beans and corn and add to broth along with bell peppers, chile pepper, tomatoes and chicken. Simmer for 15 minutes.
Season with salt and pepper and serve.
