Minestrone
Healthy, because
Even smarter
Nutritional values
The vegetables supply the important mineral potassium, which has a regulating effect on blood pressure and has a balancing effect on the fluid balance. The essential oils from celery have an antibacterial effect; together with the bitter substances also contained, they can soothe an upset stomach.
For those for whom the minestrone does not necessarily have to be vegan, the soup can also be refined with grated Parmesan.
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 69.6 μg | (116 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,137 mg | (28 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 Zucchini
- 3 carrots
- 1 stalk Leeks
- 1 Kohlrabi
- 2 sticks Celery
- 150 grams Broad bean
- salt
- 200 grams macaroni
- 2 Tbsps olive oil
- 1 l Vegetable broth
- 1 garlic clove
- freshly ground peppers
- parsley (for garnish)
Preparation steps
Rinse and trim the zucchini, cut in half lengthwise and cut into 1/2 cm (1/4 inch) thick slices. Peel the carrot, cut in half lengthwise and cut into slices. Rinse and trim the leek and celery and cut into thin slices. Peel the kohlrabi and cut into bite-size pieces. Rinse the beans, blanch in boiling salted water for 4 minutes, rinse and drain.
Cook the pasta in boiling salted water until al dente and drain.
In a saucepan, heat the oil and sauté the vegetables. Pour in the broth and simmer for 10-15 minutes over medium heat. Peel and press the garlic into the soup. Season the soup with salt and pepper, add the noodles and heat through. To serve, pour the soup into bowls and garnish with parsley.
