Vegetable Bean Soup with Halibut
Vegetable Bean Soup with Halibut - Winter cuisine with a delicate touch of anise
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
If you like to eat fish, you can look forward to cod during the cold season.
This fish soup with kidney beans also tastes good with other white fish fillets. You can replace the kale with baby spinach out of season.
(Percentage of daily recommendation)
| Calorie | 258 cal. | (12 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 105 μg | (175 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 686 mg | (11,433 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,120 mg | (28 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 194 μg | (97 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 2 carrots
- 14 ozs waxy potatoes
- 1 stalk Leeks
- 2 handfuls kale leaves
- 9 ozs Kidney beans (can; drained weight)
- 1 Tbsp Canola oil
- 36 ozs Vegetable broth
- 1 generous pinch ground anise
- 2 bay leaves
- Iodized salt (With fluoride)
- peppers
- 10 ozs fish fillets (halibut or cod)
- ½ bunch Dill
- 1 ½ Tbsps lemon juice
Preparation steps
Peel and wash carrots and potatoes. Slice the carrots, dice the potatoes. Clean leeks, cut in half lengthwise, wash and cut into strips. Clean, wash and coarsely chop the kale. Rinse kidney beans in a sieve and drain.
Heat oil in a saucepan. Add carrots and leeks and sauté over medium heat for 2 minutes. Pour in broth and bring to a boil. Mix in anise, bay leaves and potato cubes and season everything with salt and pepper.
Simmer the soup over low heat for about 15 minutes. Then mix in beans and kale and cook for about 5 minutes more.
Meanwhile, rinse fish under cold water, pat dry and cut into bite-sized pieces. Wash dill, shake dry and pluck tips.
Add the fish and dill to the soup and cook over low heat for 3-4 minutes. Season the fish soup with lemon juice and put it on plates.
