Italian Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The beans score points with plenty 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. Potatoes, with their long-chain carbohydrates, keep us satiated for a long time.
Pancetta is a variant of pork belly bacon, seasoned differently with rosemary and sage depending on the region. If you do not get the bacon for the Italian vegetable soup, you can replace it with bacon.
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 87.2 μg | (145 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,755 mg | (44 %) | ||
| Calcium | 393 mg | (39 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 Celery
- 1 onion
- 2 garlic cloves
- 12 ozs floury potatoes
- 7 ozs carrots
- 7 ozs Kidney beans (canned)
- 3 Tbsps olive oil
- 1 tsp Tomato paste
- 26 ozs Vegetable broth
- 2 ozs Pancetta
- 14 ozs Tomatoes
- 6 ozs small Pasta shell
- 2 ozs freshly grated Parmesan
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped parsley
Preparation steps
Rinse, dry and chop celery. Peel onion and garlic and chop. Peel potatoes and carrots and dice. Rinse beans and drain well.
Heat oil in a pan and saute celery, onion, garlic, potatoes and carrots. Add tomato paste and deglaze pan with vegetable broth.
Cut pancetta into strips and add to the soup.
Blanch tomatoes, peel, quarter, remove stems and dice. Add to the pot and simmer for about 20 minutes on low heat.
Add pasta and beans and simmer for about 10 minutes. Add more broth if needed. Add Parmesan and parsley, season with salt and pepper. Pour into bowls and serve.
