Minestrone
Healthy, because
Even smarter
Nutritional values
Onions and garlic contain essential oils that can render pathogens harmless. Potatoes provide complex carbohydrates and therefore have a long-lasting satiating effect.
For the vegetarian version of this minestrone with white cabbage, the pancetta can simply be omitted or replaced by a little more vegetable.
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 88.2 μg | (147 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 1,051 mg | (26 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 150 grams Green cabbage
- 1 stalk Celery
- ½ stalk Leeks
- ½ Zucchini
- 1 carrot
- 200 grams waxy potatoes
- 100 grams Borlotti bean (canned)
- 100 grams Pancetta
- 2 Tbsps olive oil
- 200 grams puree Tomatoes (canned)
- 800 milliliters Vegetable broth
- 3 Tomatoes
- 1 generous pinch Saffron
- 1 generous pinch dried oregano
- salt
- freshly ground peppers
- 1 Tbsp freshly chopped parsley
- freshly grated Parmesan
Preparation steps
Peel onion and garlic and finely chop. Rinse cabbage and cut into small pieces. Rinse celery, leek, zucchini, carrot and potatoes. Peel and cut into small pieces. Rinse beans and drain well. Cut bacon into small cubes and fry in a large pan in hot oil. Add onion and garlic and saute. Add vegetables, except leek and zucchini, in portions. Add beans, tomato puree and broth. Bring to a boil and simmer for 15 minutes.
Blanch tomatoes briefly, remove skin, cut into quarters, remove seeds and finely dice.
Then add leek, zucchini, diced tomatoes, saffron and oregano to soup. Season with salt and pepper and gently simmer for another 5-10 minutes.
Sprinkle with parsley, season and use a ladle to transfer to soup bowls. Serve sprinkled with Parmesan.
