Creamy White Bean Soup

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Creamy White Bean Soup
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Health Score:
95 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie354 cal.(17 %)
Protein23 g(23 %)
Fat13 g(11 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin K38.4 μg(64 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6 mg(50 %)
Vitamin B₆0.4 mg(29 %)
Folate131 μg(44 %)
Pantothenic acid0.9 mg(15 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C12 mg(13 %)
Potassium1,353 mg(34 %)
Calcium141 mg(14 %)
Magnesium154 mg(51 %)
Iron6.1 mg(41 %)
Iodine2 μg(1 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.2 g
Uric acid173 mg
Cholesterol0 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
1 Tbsp olive oil
1 Tbsp Tomato paste
1 lg can White bean 850 ml (approximately 29 ounces)
1 l Vegetable broth
salt
freshly ground pepper
50 grams Arugula
2 Tbsps Pumpkin seed
4 tsps Pumpkin seed oil

Preparation steps

1.

Peel and dice the onion and garlic. Heat the olive oil in a large pot and sauté the onion and garlic until softened. Stir in the tomato paste and sauté briefly. Add the white beans and vegetable broth, cover and simmer for 20 minutes. 

2.

Puree the soup with an immersion blender until smooth. Season with salt and pepper to taste. Rinse the arugula and pat dry. Ladle the soup into bowls, drizzle with a bit of the pumpkin seed oil, sprinkle with pumpkin seeds, top with arugula and serve.