Quick Bean Soup
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
342
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 469 mg | (12 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 2 cups dried cannellini beans (soaked overnight, rinsed and drained)
- 1 Tbsp olive oil
- 1 onion (chopped)
- 1 carrot (diced)
- 3 cloves garlic cloves (crushed)
- 2 potatoes (diced)
- 6 cups vegetable stock
- 2 bay leaves
- ½ tsp dried thyme
- 1.333 cups Tomatoes (skinned and diced)
- 1 Tbsp balsamic vinegar
- salt
- peppers
- To garnish
- fresh cilantro (torn)
Preparation steps
1.
Heat the oil in the pressure cooker pan and cook the onion and carrot gently for 2 minutes. Add the garlic and cook for 1 minute.
2.
Add the potatoes, stock, bay leaves, beans and thyme. Lock on the lid.
3.
Turn the heat to high and bring to high pressure. Set the timer for 7 minutes. Turn the heat to low to maintain high pressure.
4.
When the timer sounds, turn off the heat and move the pan to a cool surface. Allow the pressure to come down naturally for 10 minutes, then release any remaining pressure.
5.
Carefully remove the lid, tilting it away from you. Remove the bay leaves.
6.
Using a stick blender, carefully mix the hot soup until it is mostly creamy, with some whole beans left in for texture.
7.
Place the pan over a medium heat and add the tomatoes. Cook uncovered for 5 minutes, stirring occasionally until the tomatoes begin to soften.
8.
Remove from the heat and stir in the vinegar. Season to taste with salt and pepper.
9.
Put into warm soup bowls and sprinkle with coriander.
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