Kidney Bean and Zucchini Soup
Kidney Bean and Zucchini Soup - Light stew with refined flavors
Healthy, because
Even smarter
Nutritional values
Kidney beans provide a lasting fill thanks to their high fibre content and also supply plenty of protein as well as B vitamins and minerals. The delicious Parmesan cheese provides a good portion of calcium, which strengthens bones and teeth.
If you like to eat spicy, you can season the bean pot with a few dashes of Tabasco or cayenne pepper at the end.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,213 mg | (30 %) | ||
| Calcium | 382 mg | (38 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 16 mg |
Ingredients
- Ingredients
- 1 lb Kidney beans (canned, drained)
- 2 Zucchini
- 1 Tbsp olive oil
- 1 ¼ cups vegetable stock
- 1 pc Parmesan
- 2 tsps breadcrumbs
- salt
- peppers
- ground cilantro
- ground Cumin
Kitchen utensils
Preparation steps
Place kidney beans in a sieve, rinse and drain.
Rinse zucchini, trim and cut into about 1/2 inch cubes.
Heat the olive oil in a pot and sauté the zucchini cubes. Add broth and cook covered on low heat for about 4 minutes.
Meanwhile, grate Parmesan and mix in a bowl with the breadcrumbs.
Heat a large non-stick frying pan. Working in batches, divide Parmesan into 4 portions, each about 2 tablespoons. Spread a portion evenly in the pan with a spoon to about 2 inches in diameter.
Cook Parmesan coins over medium heat until bottom surface is golden brown and the cheese has melted. Carefully turn and briefly fry until the other side is golden brown. Place on paper towels.
Add the drained kidney beans to pot with the zucchini, mix and bring to a boil. Season with salt, pepper, cumin and coriander. Serve bean stew with Parmesan coins.
