Your Recipe

Spinach and White Bean Soup

Zutat  Menge  Kalorien 
Spinat, roh 85.0485g 20kcal
Bohnen weiß, roh 1275.7275g 4248kcal
Knoblauch 9g 13kcal
Olivenöl 28g 248kcal
Basilikum frisch 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.

Nährwertangaben 
Portionsgröße  235 g | ml
Menge pro Portion  755
3160
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.5g 8%
Gesättigte Fettsäuren  1.1g 6%
Natrium 46mg 2%
Gesamte Kohlenhydrate  129g 47%
Ballaststoffe  33g 117%
Zucker  4.6g
Protein  50g 101%
Vitamin D 0mcg 0%
Kalzium 531mg 41%
Eisen  23mg 126%
Kalium 3908mg 83%
* 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 71.76 mcg 8%
Thiamin [B1] 0.944 mg 79%
Riboflavin [B2] 0.34 mg 26%
Niacin [B3] 1.15 mg 7%
Pantothensäure [B5] 1.579 mg 32%
Vitamin B6 0.725 mg 43%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  129.3 g 47%
Sugars 4.6 g 9%
Ballaststoffe  32.7 g 117%
Carbohydrate 129.3 g 0%
Netto-Kohlenhydrate 124.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.106 g 0%
Arginin 3.109 g 0%
Asparaginsäure 6.054 g 0%
Cystein 0.547 g 0%
Glutaminsäure 7.638 g 0%
Glycin 1.964 g 0%
Histidin 1.394 g 0%
Isoleucin 2.218 g 0%
Leucin 4.005 g 0%
Lysin 3.439 g 0%
Methionin 0.756 g 0%
Phenylalanin 2.709 g 0%
Prolin 2.124 g 0%
Serin 2.722 g 0%
Threonin 2.112 g 0%
Tryptophan 0.596 g 0%
Tyrosin 1.417 g 0%
Valin 2.628 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 530.63 mg 41%
Kupfer 2.11 mg 235%
Fluorid 0 mcg 0%
Eisen  22.61 mg 126%
Magnesium 416.83 mg 99%
Mangan 3.99 mg 174%
Phosphor 650.35 mg 52%
Kalium 3907.61 mg 83%
Selen 27.58 mcg 50%
Natrium 45.65 mg 2%
Zink 7.91 mg 72%
andere
Nährstoff Menge  DV
Wasser 39.689 g 0%
Asche 9.226 g 0%