Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Italian White Bean Soup
- Ingredients
- 3 ozs Whole-wheat pasta
- salt
- 15 ozs White bean (canned)
- 2 garlic cloves
- 1 onion
- 2 stalks Celery
- 2 Zucchini
- 4 ozs Napa cabbage
- 2 Tomatoes
- 1 Tbsp vegetable oil
- 1 ¼ pints Vegetable broth
- 7 ozs fresh Peas (or 50 grams of frozen peas)
- salt
- peppers
- 1 oz Parmesan
Cook the pasta according to package directions in salted boiling water until al dente. Place beans in a sieve, rinse under cold water and drain.
Peel garlic and onion and finely chop.
Rinse celery, zucchini, cabbage and tomatoes and trim. Cut zucchini into cubes. Cut celery into thin slices and cut cabbage into thin strips. Cut tomatoes into quarters, remove seeds and dice.
Heat oil in a pot. Sauté onion and garlic until translucent. Fry the prepared vegetables (except for the tomatoes) briefly, 2-3 minutes.
Add broth, bring to a boil and cook over medium heat for 15 minutes. Remove fresh peas from the pods and after 8 minutes of cooking, add to the pot (if using frozen peas, add after 12 minutes of cooking).
Drain the pasta, rinse briefly and drain again. Add along with beans and tomatoes to the soup and bring to a boil. Season with salt and pepper. Grate Parmesan, sprinkle over the soup and serve.
(Percentage of daily recommendation)
| Calorie | 406 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.5 g | (58 %) |
Healthy, because
With its giant portion of fibre, the Italian-influenced stew fills you up for a long time without putting a strain on your body. And because the vegetable soup only has to cook so briefly, plenty of vitamins are retained.
Even smarter
If you don't get pointed cabbage, you can very well replace it with savoy cabbage or Chinese cabbage. White cabbage is also a tasty alternative, but because of its coarser structure it is better to cut it very finely. You can take the Italian vegetable soup to work the next day as a Meal Prep dish, warm it up a second time and enjoy it again.