Mugs of Bean and Veg Soup
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(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
438
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 438 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 29.4 μg | (49 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,762 mg | (44 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps olive oil
- 1 stick Celery (diced)
- 1 onion (diced)
- 1 Zucchini (diced)
- 4 garlic cloves (diced)
- 2 carrots (diced)
- 1 tsp tomato puree
- 3 ½ cups vegetable stock
- 9 ozs floury potatoes (peeled and diced)
- 1 ¾ ozs Pancetta (diced)
- 14 ozs Tomatoes (peeled and diced)
- 9 ozs canned White bean (drained)
- salt
- peppers
- Parmesan (grated)
Preparation steps
1.
Heat the oil in a large pan and fry the celery, onion, courgette, garlic and carrots briefly.
2.
Stir in the tomato purée, stock, potatoes and pancetta.
3.
Add the tomatoes and simmer for 30 minutes. Add the beans and simmer for a further 10 minutes. If necessary add more stock.
4.
Season to taste with salt and pepper and serve sprinkled with Parmesan cheese.
