White Bean and Wild Garlic Soup
White Bean and Wild Garlic Soup - A green vegetable soup reminiscent of spring
Healthy, because
Even smarter
Nutritional values
Beans, wild garlic, and green asparagus form a trio of vegetables rich in minerals. With 30 percent of your daily magnesium requirement, a bowl of this low-fat and low-calorie soup helps during an especially tiring time like pregnancy, breastfeeding, or after strenuous exercise or sports.
If you like, put some wild garlic aside, finely chopped it, and sprinkle it over the soup just before serving: this gives the soup an aromatic kick and extra vitamin C.
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 58.7 μg | (98 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 173 μg | (58 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,009 mg | (25 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 7 ozs dried White bean
- 2 bay leaves
- 18 ozs Soup vegetables (variety such as carrot, leek, parsnip, celery or onion)
- 1 bunch Wild garlic (or leek leaves)
- 9 ozs green Asparagus
- 1 Tbsp olive oil
- salt
- ½ lemon
- peppers
Kitchen utensils
Preparation steps
Cover beans with plenty of water and let soak for at least 12 hours.
Drain beans. In a pot bring beans to a boil with 3 cups water and bay leaves, skimming off any foam on the surface. Cook beans, covered, over low heat for about 50 minutes.
While beans are cooking, rinse, clean and peel soup vegetables. Cut into small cubes or pieces, add to beans and continue cooking 25 minutes.
Meanwhile rinse wild garlic, shake dry and cut into strips.
Rinse asparagus, peel lower third, cut off woody ends and cut diagonally into thin slices.
Heat oil in a non-stick pan, cook asparagus over medium heat for about 3 minutes and season with salt. Add half of wild garlic strips to asparagus.
Add remainder of wild garlic strips to bean soup and bring to a boil. Puree soup in the pot.
Squeeze half a lemon. Season soup to taste with salt, pepper and lemon juice. Serve in portions topped with fried asparagus.
