Healthy Italian Bean and Kale Soup
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
325
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 103 μg | (172 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 645 mg | (16 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 large Zucchini (diced)
- 1 large, yellow Zucchini (diced)
- ⅔ cup Quinoa (rinsed)
- 2 cups canned, chopped Tomatoes
- 2 cups canned chickpeas (drained)
- 5 cups low-sodium vegetable stock
- 2 cups curly Kale (chopped)
- 1 Tbsp thyme (finely chopped)
- salt
- freshly ground peppers
Preparation steps
1.
Heat the olive oil in a large saucepan set over a medium heat. Add the onion, garlic, courgettes, and a pinch of salt, sweating for 6 - 7 minutes until softened.
2.
Stir in the quinoa and cook for 2 minutes. Cover with the chopped tomatoes, chickpeas, and stock, stirring well.
3.
Bring to a simmer, and then cover with a lid. Cook over a low heat for 20 minutes until the quinoa is tender.
4.
Stir through the kale and thyme, cooking for a further 3 minutes until starting to soften. Adjust the seasoning to taste with salt and pepper.
5.
Ladle into bowls and serve.
