Local Kitchen

Minestrone

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Average: 5 (1 vote)
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Minestrone
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
345
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie345 cal.(16 %)
Protein11 g(11 %)
Fat24 g(21 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin K88.2 μg(147 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.6 mg(43 %)
Folate105 μg(35 %)
Pantothenic acid1 mg(17 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C68 mg(72 %)
Potassium1,051 mg(26 %)
Calcium168 mg(17 %)
Magnesium69 mg(23 %)
Iron2.6 mg(17 %)
Iodine14 μg(7 %)
Zinc1.4 mg(18 %)
Saturated fatty acids9 g
Uric acid127 mg
Cholesterol16 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoTomatoLeekCeleryolive oilparsley

Preparation steps

1.

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.

2.

Blanch tomatoes briefly, remove skin, cut into quarters, remove seeds and finely dice.

3.

Then add leek, zucchini, diced tomatoes, saffron and oregano to soup. Season with salt and pepper and gently simmer for another 5-10 minutes.

4.

Sprinkle with parsley, season and use a ladle to transfer to soup bowls. Serve sprinkled with Parmesan.