Creamy White Bean Soup
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(0 votes)
Health Score:
95 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,353 mg | (34 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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.
