Zesty White Bean Soup
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.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 86.8 μg | (145 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,084 mg | (27 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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)
Preparation steps
Soak beans overnight in a large pot with about 1 liter (approximately 32 ounces) of water.
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.
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.
Remove onion halves, soup vegetables and bay leaf from the bean pot.
Add sauteed vegetables to the beans. Add water as needed.
Stir sour cream into the soup and season with salt and Tabasco.
Serve bean soup in bowls garnished with parsley.
