Your Recipe

Fasolada (Greek White Bean Soup)

Zutat  Menge  Kalorien 
Karotten, roh 200g 82kcal
Sellerie 200g 32kcal
Zwiebeln 100g 40kcal
Bohnen weiß, roh 300g 999kcal
Knoblauch 10g 15kcal
Olivenöl 100g 884kcal
Lorbeerblatt 0.5g 2kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Tomaten, zerdrückt, aus der Dose 400g 128kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 300g white beans, soaked overnight
• 2 carrots (200g), diced
• 2 celery stalks (200g), chopped
• 1 onion (100g), chopped
• 2 garlic cloves (10g), minced
• 400g canned tomatoes
• 1 liter water or vegetable broth
• 100ml olive oil
• Salt and pepper to taste
• 2 bay leaves
• Fresh parsley (optional), for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Sauté until softened.
2. Add the soaked beans, canned tomatoes, bay leaves, and water or broth. Bring to a boil.
3. Reduce heat and simmer for about 1.5 hours, until the beans are tender.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley and serve hot.

Nährwertangaben 
Portionsgröße  385 g | ml
Menge pro Portion  372
1556
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  2.5g 13%
Natrium 676mg 29%
Gesamte Kohlenhydrate  43g 16%
Ballaststoffe  11g 38%
Zucker  7.6g
Protein  14g 28%
Vitamin D 0mcg 0%
Kalzium 180mg 14%
Eisen  6.5mg 36%
Kalium 1349mg 29%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 313.258 mcg 35%
Thiamin [B1] 0.347 mg 29%
Riboflavin [B2] 0.189 mg 15%
Niacin [B3] 1.705 mg 11%
Pantothensäure [B5] 0.855 mg 17%
Vitamin B6 0.383 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 224.367 mcg 0%
Vitamin C 11.592 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 3.653 mg 24%
Vitamin K 31.795 mcg 26%
Betain 0.2 mg 0%
Cholin 48.62 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.9 g 16%
Sugars 7.6 g 15%
Ballaststoffe  10.7 g 38%
Carbohydrate 36.5 g 0%
Netto-Kohlenhydrate 35.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.571 g 0%
Arginin 0.813 g 0%
Asparaginsäure 1.682 g 0%
Cystein 0.171 g 0%
Glutaminsäure 2.369 g 0%
Glycin 0.512 g 0%
Histidin 0.362 g 0%
Isoleucin 0.579 g 0%
Leucin 1.024 g 0%
Lysin 0.893 g 0%
Methionin 0.194 g 0%
Phenylalanin 0.692 g 0%
Prolin 0.543 g 0%
Serin 0.695 g 0%
Threonin 0.595 g 0%
Tryptophan 0.157 g 0%
Tyrosin 0.368 g 0%
Valin 0.678 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 179.71 mg 14%
Kupfer 0.67 mg 74%
Fluorid 2.58 mcg 0%
Eisen  6.53 mg 36%
Magnesium 119.85 mg 29%
Mangan 1.17 mg 51%
Phosphor 203.98 mg 16%
Kalium 1349.46 mg 29%
Selen 7.29 mcg 13%
Natrium 676.3 mg 29%
Zink 2.24 mg 20%
andere
Nährstoff Menge  DV
Wasser 305.666 g 0%
Asche 4.846 g 0%