Green Minestrone with Pesto
Green Minestrone with pesto - Green, healthy and delicious!
Healthy, because
Even smarter
Nutritional values
Through the celery pathogens can harm you little, because the essential oil apiin from this vegetable slows down bacteria, viruses and fungi. If your stomach is not feeling so well, basil can be helpful: The Mediterranean herb provides tannins and essential oils that bring relief from flatulence and abdominal cramps.
You can also make the recipe for the pesto that enhances the green minestrone vegan by using pine nuts instead of cheese.
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.7 g | (52 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 385.9 μg | (643 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 358 μg | (119 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 2,568 mg | (64 %) | ||
| Calcium | 441 mg | (44 %) | ||
| Magnesium | 246 mg | (82 %) | ||
| Iron | 10.8 mg | (72 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 3 garlic cloves
- 2 sage leaves
- 1 stalk Leeks
- 9 ozs Parsnips
- 2 stalks Celery
- 3 ozs Kale
- 5 ozs Green beans (frozen)
- 2 Zucchini
- 14 ozs cannellini beans (can; drained weight)
- 4 ozs olive oil
- 54 ozs Vegetable broth
- 5 ozs Basil (2 handfuls)
- 1 oz Parmesan
- 3 Tbsps Pine nuts
- salt
- peppers
Kitchen utensils
Preparation steps
For the minestrone, peel 2 cloves of garlic and cut into fine cubes. Wash sage, shake dry and chop finely. Clean, wash and very finely chop the leek. Clean, peel and wash parsnips and cut into small cubes. Clean, wash and finely slice the celery. Pluck kale from thick leaf veins, wash leaves, shake dry and cut into small pieces. Defrost beans. Clean zucchini, wash, cut in half lengthwise and slice. Rinse cannellini beans and drain.
Heat 2 tablespoons of olive oil in a saucepan. Sauté garlic with sage and leek for 3 minutes over medium heat. Add parsnips, celery and kale and sauté for 3 minutes. Add broth and simmer everything on low heat for 15 minutes.
Meanwhile, for the pesto, wash basil, shake dry and chop. Peel and finely chop the remaining garlic clove. Grate the Parmesan cheese. Toast pine nuts in a hot pan without fat over medium heat for 3 minutes. Place basil, garlic, Parmesan and pine nuts in a blender, season with salt and pepper and blend with remaining oil to make a pesto.
Add green beans, zucchini slices and cannellini beans to the minestrone and cook for another 5 minutes. Season soup with salt and pepper, pour into bowls and serve together with the pesto.
