Minestrone
Healthy, because
Even smarter
Nutritional values
Peas and corn convince with vegetable protein, which supports muscle building and muscle maintenance. The beta-carotene from the carrots protects the body cells from possible damage; the plant pigment is also important as a precursor of vitamin A for strong vision, especially in the dark.
For more fibre in the minestrone, wholemeal noodles are recommended - this supports digestion and keeps you full for longer.
(Percentage of daily recommendation)
| Calorie | 648 cal. | (31 %) | ||
| Protein | 35.89 g | (37 %) | ||
| Fat | 26.11 g | (23 %) | ||
| Carbohydrates | 69.06 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.97 g | (17 %) |
| Vitamin A | 937.7 mg | (117,213 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 0.81 mg | (7 %) | ||
| Vitamin B₁ | 0.72 mg | (72 %) | ||
| Vitamin B₂ | 0.51 mg | (46 %) | ||
| Niacin | 10.13 mg | (84 %) | ||
| Vitamin B₆ | 0.32 mg | (23 %) | ||
| Folate | 172.06 μg | (57 %) | ||
| Pantothenic acid | 0.72 mg | (12 %) | ||
| Biotin | 4.04 μg | (9 %) | ||
| Vitamin B₁₂ | 0.73 μg | (24 %) | ||
| Vitamin C | 55.67 mg | (59 %) | ||
| Potassium | 563.24 mg | (14 %) | ||
| Calcium | 760.36 mg | (76 %) | ||
| Magnesium | 65.49 mg | (22 %) | ||
| Iron | 3.69 mg | (25 %) | ||
| Iodine | 1.25 μg | (1 %) | ||
| Zinc | 2.34 mg | (29 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Cholesterol | 118.3 mg |
Ingredients
- Ingredients
- 100 grams Peas (frozen)
- 100 grams Corn (frozen)
- 250 grams Cherry tomatoes
- 2 carrots
- 1 small Zucchini
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 800 milliliters Vegetable broth
- 1 pc Parmesan rind (if desired)
- salt
- freshly ground peppers
- sweet ground paprika
- 1 pinch chili peppers
- 250 grams small soup noodles (such as anelli)
- 100 grams Parmesan
- Basil (for garnish)
Preparation steps
Thaw peas and corn. Rinse tomatoes and drain. Peel carrots, peel and cut into slices. Rinse, trim and chop zucchini into small pieces. Peel onion and garlic and finely chop. Heat oil in a large saucepan and sauté onion and garlic. Add tomato paste and broth. If desired, add Parmesan rind for a spicy flavor and boil the soup. Add carrots and season with salt, pepper, paprika and chili seasoning. Simmer for 8-10 minutes. Then add zucchini, peas, corn and noodles. Simmer for 7-10 more minutes, until pasta is al dente. After about 5 minutes add tomatoes and continue to simmer.
Meanwhile, grate Parmesan coarsely. Remove soup from heat. Add Parmesan and season to taste. Transfer to plates. Serve immediately and garnish to taste with basil and Parmesan.
If desired, serve with toasted wholemeal baguette and rich pesto.
