Hearty Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The beans are full of vegetable protein, which we need for muscle building and maintenance. The magnesium contained in the beans is also good for our muscles, as it allows them to relax and thus protects them from cramps.
If you have forgotten to soak the beans overnight, use a can of kidney beans as an alternative, then add them to the soup only in the last 10 minutes of the cooking time. However, the hearty soup with bacon also tastes good with white beans, whether dried and soaked or canned.
(Percentage of daily recommendation)
| Calorie | 632 cal. | (30 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 51 g | (44 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 38.5 μg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,349 mg | (34 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 20.5 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 250 grams dried, red Beans
- 1 large onion
- 2 garlic cloves
- 200 grams smoked Bacon
- 3 Tomatoes
- 1 smaller Savoy cabbage
- 4 potatoes
- 1 Tbsp minced Basil
- 2 Tbsps olive oil
- 1 ½ liters Beef broth
- salt
- freshly ground peppers
Preparation steps
Soak dried beans overnight in a bowl with plenty of cold water.
Let rest.
Drain beans and cook in a pot of fresh boiling water for about 30-40 minutes.
Meanwhile cut bacon into cubes. Blanch tomatoes for a few seconds in a pot of boiling water, drain, rinse with cold water, peel, quarter, core and chop.
Rinse cabbage, rinse, cut into quarters lengthwise, remove stalk and cut quarters crosswise into strips. Peel potatoes and cut into bite-size pieces.
Heat olive oil in a large pot and fry onions, garlic and bacon briefly. Add broth. Add tomatoes, cabbage strips and potatoes and simmer. Drain half-cooked beans drain and stir into the large pot. Simmer for approximately 30 minutes over low heat with salt and pepper. Serve in soup bowls.
