Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The white beans saturate us for a long time with roughage. 100 grams of dried beans contain 23 grams of fibre, which almost covers the recommended daily requirement of 30 grams. The beans also score points with iron for normal blood formation and vegetable protein for strong muscles.
If you want to serve the soup as a starter, the recipe is sufficient for about 6 people. Together with some brown rice or wholemeal bread, the fresh vegetable soup is also a delicious main meal. The lemon makes the soup nice and fresh and fruity. If you want to emphasize this aroma, you can cut orange fillets into small cubes and add them to the soup with the tomatoes.
(Percentage of daily recommendation)
| Calorie | 177 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 89.6 μg | (149 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 842 mg | (21 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 300 grams white Beans
- 1 l Beef broth
- 1 onion
- 1 garlic clove
- 1 stalk Leeks
- 1 stalk Celery
- 3 Tomatoes
- 250 grams potatoes
- 1 sprig fresh rosemary
- 1 pc Lemon peel (cut thin)
- 2 Tbsps olive oil
- 2 Tbsps parsley (finely chopped)
- salt
- freshly ground peppers
- 2 Tbsps Parmesan (grated)
- Watercress (for garnish)
Preparation steps
Cover beans in a bowl with water and let soak overnight. Drain and reserve some soaking water. Peel onion and garlic and chop finely.
Blanch tomatoes, peel, remove seeds and dice.
Peel potatoes and dice.
Rinse leeks, trim and cut white and light green portions into rings.
Rinse celery, trim and slice.
Heat oil in a large saucepan and saute onion and garlic in it. Add beans, broth, lemon zest and rosemary, cover and cook for about 1 hour. Add soaking water as needed. Simmer until beans are tender, then add prepared vegetables (except tomatoes) and simmer for a further 15 minutes. Cook, finally add chopped tomatoes and simmer again for about 5 minutes. Remove rosemary and season with salt and pepper.
Sprinkle with Parmesan and serve garnished with watercress leaves.
