Mexican Bean Soup
Healthy, because
Even smarter
Nutritional values
This Mexican bean soup is the concentrated plant protein power and makes you really full. The kidney beans are also a good source of the mineral magnesium, which is important for the functioning of the muscles and can also put an end to complaints such as muscle cramps.
You can serve nachos as a side dish with the Mexican bean soup.
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 69.6 μg | (116 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 976 mg | (24 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Tomatoes
- 150 grams green Beans
- 1 onion
- 1 garlic clove
- 1 Red chili pepper
- 2 Tbsps olive oil
- 2 Tbsps Tomato paste
- 1 tsp ground paprika (sweet)
- 1 tsp Cumin (ground)
- 1 tsp cilantro (ground)
- 1 l Vegetable broth
- 1 can Kidney beans (Drained, 240 grams)
- 1 can white Beans (Drained, 240 grams)
- salt
- freshly ground peppers
- cilantro (for garnishing)
Preparation steps
Blanch tomatoes in hot water, rinse and peel, remove stalks and chop coarsely. Rinse beans and cut into small pieces. Peel onion and garlic and chop finely. Rinse and halve chile pepper, remove seeds and ribs and chop finely.
Heat oil in a saucepan and saute onion, garlic and chile pepper for a few minutes. Add tomato paste and saute briefly, season with paprika, cumin powder and coriander powder. Add broth and bring to a boil. Add green beans and tomatoes and simmer for about 10 minutes on low heat. Drain kidney and white beans and rinse well, add to the pan and simmer for 5 minutes. Season with salt and pepper and pour into bowls. Garnish with cilantro leaves and serve.
Serve with nachos, if desired.
