Bean Stew
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 13 h. 10 min.
Ready in
Calories:
272
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 92.6 μg | (154 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 224 μg | (75 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,305 mg | (33 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 sun-dried Tomatoes
- 250 grams white Beans
- 1 l water
- 2 bay leaves
- ½ tsp black peppercorns
- 2 stalks Leeks
- 500 grams potatoes
- 2 garlic cloves
- salt
- freshly ground peppers
- 4 Tbsps Pumpkin seed
- 1 Tbsp Pumpkin seed oil
- 2 Tbsps Fruit Vinegar
Preparation steps
1.
Rinse the tomatoes, cut into quarters, remove the seeds and cut into small cubes. Soak the beans in water with the bay leaf and a few peppercorns overnight.
2.
Cook the tomatoes and beans in the bean soaking water about 30- 40 minutes.
3.
Rinse, trim and cut the leeks into rings. Peel, rinse and dice the potatoes. Peel the garlic and finely chop.
4.
Add the potatoes and garlic to the beans, season with salt and cook for another 10 minutes, then add the leeks and contintue to cook about 10 minutes until the potatoes are tender.
5.
Toast the pumpkin seeds in a dry pan.
6.
Season the soup with pumpkin seed oil, vinegar, salt and pepper and serve sprinkled with pumpkin seeds.
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