White Bean Soup with Chicken and Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 103.5 μg | (173 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 227 mg | (239 %) | ||
| Potassium | 1,367 mg | (34 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 250 grams white Beans
- 4 medium-sized potatoes
- 3 large carrots
- 2 large onions
- ¼ Napa cabbage
- 1 Chicken leg
- 3 Tbsps olive oil
- 1 Tbsp Tomato paste
- 3 Bell pepper (yellow and red)
- 5 garlic cloves
- salt
- peppers
- Cumin
- Curry
- 1 l Vegetable broth
- parsley
Preparation steps
Rinse the beans, cover with 1 liter (approximately 4 cups) water and let stand overnight. The following day, drain, transfer to a saucepan, cover with 1 liter (approximately 4 cups) water and boil for about 1 hour.
Peel the potatoes, carrots and onions and cut into cubes. Finely shred the cabbage. Remove the skin and bones from the chicken leg and cut the meat into small cubes. Heat 2 tablespoons olive oil in a large saucepan, sear the chicken pieces on all sides. Add the vegetables and sauté for about 5 minutes. Stir in the tomato paste.
Drain the beans, reserving about 1/4 liter (approximately 1 cup) broth. Add the reserved broth to the vegetables along with 250 ml (approximately 1 cup) water and simmer for 10-15 minutes. Rinse the peppers, cut in half, remove the seeds and cut into strips. Peel the garlic and finely chop. Add the peppers and garlic to the soup and season with salt, pepper, cumin and curry. Add the vegetable stock and drained beans.
Simmer for another 5-10 minutes, season to taste and serve garnished with parsley.
