Vegetable and Bean Minestrone
Vegetable and Bean Minestrone - Ready in no time and great to go too!
Healthy, because
Even smarter
Nutritional values
The essential oils in celery not only give the vegetable its intense flavor, but also stimulate the metabolism and have a mild diuretic effect.
For more variety, you can sometimes replace the peas with other legumes (for example, cooked chickpeas, lentils or kidney beans).
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 100.5 μg | (168 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,365 mg | (34 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 1 carrot
- 3 ½ ozs kenya beans
- 1 shallot
- 1 small garlic clove
- 8 ozs Celery
- 5 ozs Tomatoes
- 1 Tbsp olive oil
- 1 tsp Tomato paste
- 1 tsp balsamic vinegar
- salt
- peppers
- 5 ozs Vegetable broth
- 1 ¾ ozs Peas (frozen; thawed)
Preparation steps
Clean, peel and slice the carrot. Clean, wash and cut beans into bite-sized pieces. Peel and dice shallot and garlic. Clean, wash and chop celery. Clean, wash and chop tomatoes.
Heat olive oil in a saucepan. Sauté shallot, garlic and celery in it for 2 minutes over medium heat. Add tomato paste and tomatoes, mix and deglaze with vinegar. Add salt and pepper, broth and cook on low heat for 15 minutes.
Meanwhile, steam carrots, beans, and peas together in the steamer insert of a saucepan, covered, over a little boiling water for about 7 minutes.
Puree soup with a hand blender and arrange in a bowl with the vegetables.
