Vegetable and Bean Soup
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.
(Percentage of daily recommendation)
|Calorie||449 kcal||(21 %)|
|Protein||21.33 g||(22 %)|
|Fat||10.52 g||(9 %)|
|Carbohydrates||73.67 g||(49 %)|
|Sugar added||0 g||(0 %)|
|Roughage||18.95 g||(63 %)|
|Vitamin A||1,362.3 mg||(170,288 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.65 mg||(30 %)|
|Vitamin B₁||0.66 mg||(66 %)|
|Vitamin B₂||0.22 mg||(20 %)|
|Niacin||2.44 mg||(20 %)|
|Vitamin B₆||0.56 mg||(40 %)|
|Folate||209.14 μg||(70 %)|
|Pantothenic acid||0.3 mg||(5 %)|
|Biotin||6.33 μg||(14 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||194.9 mg||(205 %)|
|Potassium||1,659.68 mg||(41 %)|
|Calcium||713.2 mg||(71 %)|
|Magnesium||82.62 mg||(28 %)|
|Iron||11.41 mg||(76 %)|
|Iodine||1.27 μg||(1 %)|
|Zinc||1.07 mg||(13 %)|
|Saturated fatty acids||1.19 g|
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.
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.
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.