Fruity Bean Soup
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
136
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 136 cal. | (6 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 51.8 μg | (86 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 662 mg | (17 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 2 stalks Celery
- 400 grams black Beans (canned)
- 2 mild, red chili peppers
- 2 Tbsps olive oil
- 1 Tbsp Garam Masala
- 2 Tbsps Tomato paste
- 800 milliliters Vegetable broth
- 1 tsp Molasses
- salt
- freshly ground peppers
- 1 pinch Ground cinnamon
- 200 grams Pineapple
Preparation steps
1.
Peel and finely chop the onion and garlic. Rinse the pepper, halve and cut into small cubes. Rinse and slice the celery. Set a few celery leaves aside for the garnish and chop the rest. Rinse the beans and drain well. Rinse the chile peppers and cut into thin rings. Saute the onion, garlic, pepper and celery in hot oil for 2-3 minutes, stirring constantly. Add the garam masala and tomato paste. Saute briefly. Pour in the broth. Add the beans, molasses and season with salt, pepper and cinnamon. Simmer, stirring occasionally, for about 15 minutes.
2.
Cut the pineapple into short strips. Garnish the soup with the celery leaves and pineapple strips. Season with salt and pepper. Serve immediately.
