Your Recipe

Spinach and White Bean Soup

Složka Množství Kalorie
Špenát 85.0485g 20kcal
Fazole bílé 1275.7275g 4248kcal
Česnek 9g 13kcal
Olivový olej 28g 248kcal
Bazalka čerstvá 12g 3kcal

Recipe Instructions:

Ingredients
2 teaspoons olive oil
3 garlic cloves, minced
3 cans (15 ounces each) cannellini beans, rinsed and drained, divided
1/4 teaspoon pepper
4 cups vegetable or reduced-sodium chicken broth
4 cups chopped fresh spinach (about 3 ounces)
1/4 cup thinly sliced fresh basil
Shredded Parmesan cheese, optional

Directions
In a large saucepan, heat oil over medium heat. Add garlic; cook and stir until tender, 30-45 seconds. Stir in 2 cans of beans, pepper and broth.
Puree mixture using an immersion blender. Or puree in a blender and return to pan. Stir in remaining can of beans; bring to a boil. Reduce heat; simmer, covered, 15 minutes, stirring occasionally.
Stir in spinach and basil; cook, uncovered, until spinach is wilted, 2-4 minutes. If desired, serve with cheese.

nutriční údaje
Velikost porce 235 g | ml
Množství na porci 755
3160
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 6.5g 8%
Nasycené tuky 1.1g 6%
Sodík 46mg 2%
Sacharidy celkem 129g 47%
Vláknina 33g 117%
Cukr 4.6g
Bílkoviny 50g 101%
Vitamin D 0mcg 0%
Vápník 531mg 41%
Železo 23mg 126%
Draslík 3908mg 83%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 71.76 mcg 8%
Thiamin [B1] 0.944 mg 79%
Riboflavin [B2] 0.34 mg 26%
Niacin [B3] 1.15 mg 7%
Kyselina pantotenová [B5] 1.579 mg 32%
Vitamin B6 0.725 mg 43%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 853.874 mcg 0%
Vitamin C 4.811 mg 5%
Vitamin D 0 mcg 0%
Vitamin E 1.423 mg 9%
Vitamin K 91.502 mcg 76%
Betain 14.556 mg 0%
Cholin 144.081 mg 26%
Carbohydrates
živina Množství DV
Sacharidy celkem 129.3 g 47%
Sugars 4.6 g 9%
Vláknina 32.7 g 117%
Carbohydrate 129.3 g 0%
Čisté sacharidy 124.7g
aminokyseliny
živina Množství DV
Alanin 2.106 g 0%
Arginin 3.109 g 0%
Kyselina asparagová 6.054 g 0%
Cystein 0.547 g 0%
kyselina glutamová 7.638 g 0%
Glycin 1.964 g 0%
Histidin 1.394 g 0%
Izoleucin 2.218 g 0%
Leucin 4.005 g 0%
Lysin 3.439 g 0%
Metionin 0.756 g 0%
Fenylalanin 2.709 g 0%
Prolin 2.124 g 0%
Serin 2.722 g 0%
Treonin 2.112 g 0%
Tryptofan 0.596 g 0%
Tyrosin 1.417 g 0%
Valin 2.628 g 0%
Minerály
živina Množství DV
Vápník 530.63 mg 41%
Měď 2.11 mg 235%
Fluorid 0 mcg 0%
Železo 22.61 mg 126%
Hořčík 416.83 mg 99%
Mangan 3.99 mg 174%
Fosfor 650.35 mg 52%
Draslík 3907.61 mg 83%
Selen 27.58 mcg 50%
Sodík 45.65 mg 2%
Zinek 7.91 mg 72%
další
živina Množství DV
Voda 39.689 g 0%
Popel 9.226 g 0%