Italian Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Beans and peas are legumes that score points with vegetable proteins. Especially for vegetarians and vegans it is sometimes difficult to get enough protein from their food. Therefore, pulses are important foods in such a diet. We need the nutrient for the new formation of cells and wound healing.
Alternatively, you can prepare the Italian vegetable soup with natural rice instead of wholemeal pasta. Since this has a longer cooking time, you should precook the rice. If children eat with you, please make them happy by adding alphabet noodles to the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 52.5 μg | (88 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 780 mg | (20 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 800 milliliters Vegetable broth (Instant)
- 1 pkg crushed Tomatoes (400 grams)
- 150 grams Pasta (such as small pasta shells)
- 250 grams green Beans
- 150 grams Frozen pea
- 250 grams carrots
- 4 Tbsps balsamic vinegar
- salt
- freshly ground peppers
Preparation steps
Rinse beans and cut into small pieces. Peel carrots and cut into cubes.
Boil broth and tomatoes in a pot, add noodles and prepared vegetables and simmer until pasta is cooked al dente (see package directions) and vegetables are soft. Add balsamic vinegar, stir and season with salt and pepper. Serve in soup bowls.
