Your Recipe

Quick And Hearty Ham, Bean And Kale Soup

Složka Množství Kalorie
Cibule 110g 44kcal
Fazole bílé 420g 1399kcal
Šunka mletá 250g 658kcal
Bujón/kuřecí vývar 750g 2003kcal
Cizrna 420g 680kcal
Fazole ledvinové 240g 305kcal
Česnek 3g 4kcal
Olivový olej 4.5g 40kcal
Bobkový list 1g 3kcal
Rozmarýn čerstvý 56g 73kcal
Jablečný mošt 14.4g 7kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tbls olive oil
1 medium onion, chopped
1 clove garlic, crushed
2 rosemary stems, leaves picked and chopped
1 bay leaf
1 x 240g can red kidney beans, strained and rinsed
1 x 420g can butter beans, strained and rinsed
1 x 420g can chickpeas, strained and rinsed
250g Don Shredded Ham
750ml vegetable or chicken stock
1 handful parsley, roughly chopped
4-5 kale stalks, stems removed, leaves chopped roughly
1 tbls apple cider vinegar


Method
Heat oil on medium in a large pot. Add onion, garlic, rosemary and bay leaf. Cook until onion is translucent
Add beans, chickpeas, ham and stock
Bring to a boil and then reduce to a simmer for 10 minutes
Stir through parsley, kale leaves and vinegar and cook for a further 3 minutes or until kale has wilted slightly
Remove bay leaf and serve with crusty bread and butter

nutriční údaje
Velikost porce 567 g | ml
Množství na porci 1304
5455
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 45g 58%
Nasycené tuky 12g 59%
Sodík 45574mg 1981%
Sacharidy celkem 147g 53%
Vláknina 31g 110%
Cukr 42g
Bílkoviny 81g 163%
Vitamin D 0.4mcg 2%
Vápník 732mg 56%
Železo 19mg 107%
Draslík 3347mg 71%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 22.263 mcg 2%
Thiamin [B1] 1.329 mg 111%
Riboflavin [B2] 1.212 mg 93%
Niacin [B3] 8.788 mg 55%
Kyselina pantotenová [B5] 2.59 mg 52%
Vitamin B6 0.996 mg 59%
Kobalamin [B12] 1.156 mcg 0%
Floát [B9] 747.583 mcg 0%
Vitamin C 9.617 mg 11%
Vitamin D 0.438 mcg 2%
Vitamin E 1.806 mg 12%
Vitamin K 15.92 mcg 13%
Betain 4.279 mg 0%
Cholin 393.67 mg 72%
Carbohydrates
živina Množství DV
Sacharidy celkem 147 g 53%
Sugars 41.6 g 83%
Vláknina 30.9 g 110%
Carbohydrate 146.6 g 0%
Čisté sacharidy 105.4g
aminokyseliny
živina Množství DV
Alanin 2.269 g 0%
Arginin 3.411 g 0%
Kyselina asparagová 5.711 g 0%
Cystein 0.574 g 0%
kyselina glutamová 7.749 g 0%
Glycin 2.131 g 0%
Histidin 1.475 g 0%
Izoleucin 2.173 g 0%
Leucin 3.867 g 0%
Lysin 3.548 g 0%
Metionin 0.861 g 0%
Fenylalanin 2.539 g 0%
Prolin 2.113 g 0%
Serin 2.535 g 0%
Treonin 2.081 g 0%
Tryptofan 0.551 g 0%
Tyrosin 1.422 g 0%
Valin 2.444 g 0%
Minerály
živina Množství DV
Vápník 731.57 mg 56%
Měď 1.65 mg 183%
Fluorid 0.3 mcg 0%
Železo 19.26 mg 107%
Hořčík 408.06 mg 97%
Mangan 3.76 mg 163%
Fosfor 1005.92 mg 80%
Draslík 3347.5 mg 71%
Selen 83.3 mcg 151%
Sodík 45574.19 mg 1981%
Zinek 7.65 mg 70%
další
živina Množství DV
Voda 193.053 g 0%
Popel 101.132 g 0%