Italian Minestrone
Healthy, because
Even smarter
Nutritional values
This Italian Minestrone with Pancetta is perfect as a healthy and energizing lunch, as the carbohydrate-rich potatoes provide long-lasting satiety, while pancetta, parmesan and peas provide a good mix of animal and vegetable proteins.
Would you like to enjoy the minestrone vegetarian? Simply replace the Parmesan with a vegetarian hard cheese of your choice and leave out the pancetta. Alternatively, you can add fried tofu to the soup for more seasoning.
(Percentage of daily recommendation)
| Calorie | 411 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 105.9 μg | (177 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 965 mg | (24 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 floury potatoes (about 300 grams)
- 2 carrots
- 3 lg leaves Green cabbage (or savoy)
- 2 Tomatoes
- 1 stalk Celery
- 200 grams green Beans
- 1 onion
- 1 garlic clove
- 60 grams Pancetta (sliced)
- olive oil
- 4 sprigs thyme
- 150 grams Peas (fresh or frozen)
- 120 grams short Pasta (such as Ditali)
- 2 sprigs Basil
- salt
- freshly ground peppers
- freshly grated Parmesan (for serving)
Preparation steps
Peel the potatoes and carrots. Cube the potatoes (about 1 cm) and slice the carrots (3-4 mm thick). Cut the cabbage into squares (3x3 cm). Halve the tomatoes. Blanch the tomatoes until the skin bursts. Remove with a slotted spoon and submerge in ice water. Drain, skin and quarter the tomatoes. Cut out the stalk and cut into strips. Rinse and slice the celery. Rinse and cut the ends off the beans. Peel and finely chop the garlic and onion. Cut the pancetta into thin strips.
Heat 3-4 tablespoons of oil in a large pot. Saute the pancetta, onions and garlic until colorless and translucent. Deglaze with about 1 liter (approximately 4.25 cups) of water. Add the potatoes, carrots, celery, cabbage and beans. Add the thyme (tied with kitchen string) and boil. Simmer over low heat for 15-20 minutes. Stir occasionally with a wooden spoon. Add the tomato, peas and pasta. Simmer for another 10 minutes.
Rinse and shake the basil dry. Pluck off the leaves and cut into fine strips. Remove the thyme from the soup. Mix in the basil and season with salt and pepper.
Serve with freshly grated parmesan.
