Italian Minestrone
Healthy, because
Even smarter
Nutritional values
The broccoli convinces with the immune booster vitamin C and does not burden the digestion too much. The beta-carotene from the carrots, as a precursor of vitamin A, is important for eyesight and promotes healthy and good-looking skin. With the white beans and parmesan, Italian minestrone is a good source of protein: The amino acid profiles of both ingredients complement each other and make the total protein even more valuable for the body.
To make Italian minestrone vegetarian, all that is needed is to replace the Parmesan cheese with another type of cheese that is not made with animal rennet.
(Percentage of daily recommendation)
| Calorie | 164 cal. | (8 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 196.1 μg | (327 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 902 mg | (23 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 11 g |
Preparation steps
Peel and slice the carrots. Rinse broccoli and divide into florets. Rince and chop the celery. Rinse, quarter, and chop the zucchini.
In a pan with oil, sauté the vegetables for 2-3 minutes. In a pot, bring the broth to a boil. Rinse the beans in a colander, and add it to the broth along with the vegetables, and let it all simmer together for about 10 minutes. Season with salt and pepper.
Serve garnished with Parmesan.
