EatSmarter exclusive recipe

White Bean and Wild Garlic Soup

with Asparagus
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White Bean and Wild Garlic Soup

White Bean and Wild Garlic Soup - A green vegetable soup reminiscent of spring

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h. 20 min.
Ready in
Calories:
191
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie191 kcal(9 %)
Protein13 g(13 %)
Fat4 g(3 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.4 mg(29 %)
Folate173 μg(58 %)
Pantothenic acid0.9 mg(15 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium1,009 mg(25 %)
Calcium159 mg(16 %)
Magnesium99 mg(33 %)
Iron4.6 mg(31 %)
Iodine11 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids0.5 g
Uric acid140 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
7 ounces
2
1 bunch
Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion; 500 grams)
1 bunch
Wild garlic (50 grams)
9 ounces
green Asparagus
1 tablespoon
½
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Pot (with lid), 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 Non-stick pan, 1 Slotted spatula, 1 Immersion blender, 1 Citrus juicer, 1 Tablespoon, 1 Slotted spoon

Preparation steps

1.
White Bean and Wild Garlic Soup preparation step 1

Cover beans with plenty of water and let soak for at least 12 hours.

2.
White Bean and Wild Garlic Soup preparation step 2

Drain beans. In a pot bring beans to a boil with 750 ml (approximately 3 cups) water and bay leaves, skimming off any foam on the surface. Cook beans, covered, over low heat for about 50 minutes.

3.
White Bean and Wild Garlic Soup preparation step 3

While beans are cooking, rinse, clean and peel soup vegetables. Cut into small cubes or pieces, add to beans and continue cooking 25 minutes.

4.
White Bean and Wild Garlic Soup preparation step 4

Meanwhile rinse wild garlic, shake dry and cut into strips.

5.
White Bean and Wild Garlic Soup preparation step 5

Rinse asparagus, peel lower third, cut off woody ends and cut diagonally into thin slices.

6.
White Bean and Wild Garlic Soup preparation step 6

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.

7.
White Bean and Wild Garlic Soup preparation step 7

Add remainder of wild garlic strips to bean soup and bring to a boil. Puree soup in the pot.

8.
White Bean and Wild Garlic Soup preparation step 8

Squeeze half a lemon. Season soup to taste with salt, pepper and lemon juice. Serve in portions topped with fried asparagus.