Protein-Packed Vegetarian Recipe

Zesty White Bean Soup

4.5
Average: 4.5 (6 votes)
(6 votes)
Zesty White Bean Soup
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
ready in 13 h. 15 min.
Ready in
Calories:
255
calories
Calories

Healthy, because

Even smarter

Nutritional values

The white beans in this delicious soup are rich in iron, which helps support blood formation, as well as protein.

This recipe can easily be prepared as a vegan variant: simply replace the sour cream with 3-4 ounces of coconut or soy cream. 

1 each contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein7 g(7 %)
Fat16 g(14 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage7.8 g(26 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.1 μg(1 %)
Vitamin E5 mg(42 %)
Vitamin K86.8 μg(145 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.8 mg(57 %)
Folate177 μg(59 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.9 μg(31 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C152 mg(160 %)
Potassium1,084 mg(27 %)
Calcium177 mg(18 %)
Magnesium64 mg(21 %)
Iron2.2 mg(15 %)
Iodine13 μg(7 %)
Zinc1.1 mg(14 %)
Saturated fatty acids6 g
Uric acid97 mg
Cholesterol20 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
10 ozs white, dried Beans
1 bunch variety Soup vegetables
2 onions
1 bay leaf
2 Red Bell pepper
3 Tbsps olive oil
2 garlic cloves
3 Tbsps Tomato paste
4 ozs dry Red wine
6 ozs Sour cream
salt
Tabasco sauce
2 Tbsps parsley (finely chopped)
How healthy are the main ingredients?
Sour creamTomato pasteolive oilparsleyoniongarlic clove

Preparation steps

1.

Soak beans overnight in a large pot with about 1 liter (approximately 32 ounces) of water.

2.

Rinse soup vegetables, trim as needed, peel as needed and tie greens together. Peel 1 onion and cut in half lengthwise. Add all prepared vegetables to the pot with the beans, add bay leaf and bring to a boil. Reduce heat and simmer covered over low heat for about 50-60 minutes.

3.

Rinse bell peppers, cut in half, remove seeds and ribs and dice finely. Peel remaining onion and dice. Heat oil in a saucepan and fry onion and bell pepper briefly. Peel garlic and squeeze through a press into the saucepan. Stir in tomato paste and red wine and cook everything covered for 5 minutes.

4.

Remove onion halves, soup vegetables and bay leaf from the bean pot.

5.

Add sauteed vegetables to the beans. Add water as needed. 

6.

Stir sour cream into the soup and season with salt and Tabasco.

7.

Serve bean soup in bowls garnished with parsley.