Minestrone
Healthy, because
Even smarter
Nutritional values
The potpourri of different vegetables in the fast minestrone provides a colourful composition of nutrients. Among them is for example the potassium from the zucchini for well-functioning muscles and nerves and for a balanced fluid balance in the cells. The protein from beans, potatoes and Parmesan cheese complements each other well and thus offers a high value of the body building material.
The fast minestrone can also be done in the vegetarian version without any problems: For this, the bacon has to be left out and the parmesan has to be replaced by a vegetarian cheese.
(Percentage of daily recommendation)
| Calorie | 711 cal. | (34 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 93.2 μg | (155 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 217 μg | (72 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 26.1 μg | (58 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 1,952 mg | (49 %) | ||
| Calcium | 396 mg | (40 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 19.7 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 350 grams fava Beans (frozen)
- 3 Beefsteak tomato
- 350 grams carrots
- ½ Celery root
- 1 Zucchini
- 150 grams Bacon
- 2 onions
- 2 Tbsps vegetable oil
- 4 potatoes
- 100 grams short grain rice
- 80 grams grated Parmesan
- salt
- peppers
Preparation steps
Cut an "X" in the base of each tomato, blanch in boiling water, rinse under cold water until cool then peel, quarter, core and chop coarsely. Thaw the beans. Peel the carrots and celery root, rinse and dice. Rinse the zucchini, trim and cut into thick slices. Dice the bacon and fry in oil until softened. Peel the onions, chop finely and fry with the bacon.
Peel the potatoes, rinse and finely chop. Add to the bacon along with the carrots and celery root. Sauté until softened then add 1 liter (approximately 4 cups) water and simmer for 20 minutes. Add the tomatoes, zucchini, beans and rice, bring to a boil then reduce the heat and simmer, covered, for 20 minutes. Finely chop the parsley leaves, stir into the soup and season with salt and pepper. Sprinkle with Parmesan to serve.
