Minestrone
Nutritional values
(Percentage of daily recommendation)
| Calorie | 638 cal. | (30 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.2 g | (47 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 65.6 μg | (109 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 229 μg | (76 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 2,068 mg | (52 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 315 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 300 grams dried white Shelled fava bean
- 1 garlic clove
- 1 onion
- 1 stalk Celery
- 2 carrots
- 50 grams Pancetta
- 5 Tbsps olive oil
- 2 sprigs rosemary
- 2 Tbsps Tomato paste
- 400 grams Savoy cabbage
- 1 stalk Leeks
- 500 grams small Zucchini
- 1 cloves
- 1 bunch Basil
- 100 grams Arborio rice
- salt
- freshly ground peppers
- olive oil
Preparation steps
Soak the beans in a bowl of cold water overnight. Drain and place in a pot with 1 1/2 liters (approximately 6 cups) of water and bring to a boil. Reduce to a simmer and cook, adding more water if necessary, until the beans are tender, about 2 hours. Drain, reserving the cooking liquid.
Push half of the beans through a sieve. Peel and finely chop the garlic and onion. Rinse the celery and cut into small dice. Peel the carrots and cut into small dice.
Heat the olive oil in a saucepan. Cut the bacon into cubes and saute, turning the bacon over as it cooks. Add the garlic and onions and sauté briefly. Add the celery, carrots, rosemary, the strained beans, 1/2 cup of water and the tomato paste, cover and braise 10 minutes, stirring occasionally. Rinse and trim the savoy cabbage, leeks and zucchini.
Cut the cabbage into quarters, remove the stalk, cut the quarters into strips. Cut the leek into rings and cut the zucchini into strips. Add the vegetables to the pot with the bacon-tomato paste mixture, and pour in the bean cooking liquid. Simmer 10 minutes.
Add the whole beans and the finely chopped basil to the vegetable mixture.
In a saucepan, bring 250 ml (approximately 1 cup) of lightly salted water to a boil, add the rice, reduce to a simmer, cover and cook over low heat until the rice is tender, 20-30 minutes. Stir the rice into the pot, season with salt and pepper and drizzle with a little olive oil.
