Basic Healthy Recipe

Vegetable and Bean Soup

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Average: 5 (3 votes)
(3 votes)
Vegetable and Bean Soup
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 14 h. 35 min.
Ready in
Calories:
449
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is packed with folic acid and iron from the kale and plant protein from the beans. 

Feel free to substitute the kale with spinach or chard.  

1 serving contains
(Percentage of daily recommendation)
Calorie449 kcal(21 %)
Protein21.33 g(22 %)
Fat10.52 g(9 %)
Carbohydrates73.67 g(49 %)
Sugar added0 g(0 %)
Roughage18.95 g(63 %)
Vitamin A1,362.3 mg(170,288 %)
Vitamin D0 μg(0 %)
Vitamin E3.65 mg(30 %)
Vitamin B₁0.66 mg(66 %)
Vitamin B₂0.22 mg(20 %)
Niacin2.44 mg(20 %)
Vitamin B₆0.56 mg(40 %)
Folate209.14 μg(70 %)
Pantothenic acid0.3 mg(5 %)
Biotin6.33 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C194.9 mg(205 %)
Potassium1,659.68 mg(41 %)
Calcium713.2 mg(71 %)
Magnesium82.62 mg(28 %)
Iron11.41 mg(76 %)
Iodine1.27 μg(1 %)
Zinc1.07 mg(13 %)
Saturated fatty acids1.19 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
10 ounces dried Pinto Bean
18 ounces kale
1 red Bell pepper
3 scallions
1 onion
2 garlic
2 tablespoons vegetable oil
14 ounces peeled tomatoes (canned)
16 ounces Vegetable broth
2 Sage
2 sprigs fresh thyme
salt
peppers
½ ground Cumin
How healthy are the main ingredients?
kaleoniongarlictomatoSagethyme

Preparation steps

1.

Soak the beans overnight in plenty of water. Drain the beans the next day and in about 34 ounces of water cook for 1 1/2 - 2 hours.

2.

Rinse the peppers, cut in half, remove seeds and ribs and dice finely. Rinse the kale, cut out hard veining and cut into small pieces. Rinse, trim and cut into small rings the scallions. Peel the onion and garlic and finely dice. Sauté both in a large pan in hot oil. Add the scallions and kale and cook briefly. Add the tomatoes, pour the broth and add the herbs. Simmer quietly approximately 30 minutes. Approximately 15 minutes before end of cooking stir in the diced peppers. Season with salt, pepper and cumin.

3.

Ladle some beans from the boiling water, Puree with a little cooking water and add to the stew. Drain the remaining beans and mix into the vegetables. Serve in bowls.