Low-Cal Vegan

Italian Vegetable Soup

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Average: 5 (1 vote)
(1 vote)
Italian Vegetable Soup
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
221
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie221 kcal(11 %)
Protein10 g(10 %)
Fat1 g(1 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin K52.5 μg(88 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.5 mg(36 %)
Folate136 μg(45 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.9 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40 mg(42 %)
Potassium766 mg(19 %)
Calcium80 mg(8 %)
Magnesium66 mg(22 %)
Iron2.1 mg(14 %)
Iodine7 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids0.2 g
Uric acid101 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
tomatocarrotPastasalt

Preparation steps

1.

Rinse beans and cut into small pieces. Peel carrots and cut into cubes.

2.

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.