Your Recipe

Summer Squash Soup with White Beans and Kale

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Grünkohl 134g 47kcal
Lauch 89g 54kcal
Kürbis, alle Sorten, roh, Sommer 1200g 192kcal
Bohnen weiß, roh 850g 2831kcal
Knoblauch 9g 13kcal
Meersalz 1.15g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 cup finely chopped leek (white part only)
3 cloves garlic, minced
2 teaspoons dried Italian seasoning
6 medium yellow summer squash, halved lengthwise and sliced ¼-inch thick (6 cups)
2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
½ of a bunch kale, stemmed and cut into ½-inch strips (2 cups)
2 tablespoons lemon juice
¼ teaspoon sea salt
Freshly ground black pepper, to taste
INSTRUCTIONS
Preheat a large pot or Dutch oven over high until a drop of water sizzles when added. Add leek, garlic, and Italian seasoning. Cook 3 minutes, stirring constantly.
Add squash, beans, kale, and 4 cups of water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 15 minutes or until squash is tender. Stir in lemon juice, salt, and pepper.

Nährwertangaben 
Portionsgröße  385 g | ml
Menge pro Portion  524
2192
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2g 3%
Gesättigte Fettsäuren  0.4g 2%
Natrium 117mg 5%
Gesamte Kohlenhydrate  96g 35%
Ballaststoffe  25g 89%
Zucker  8.3g
Protein  37g 73%
Vitamin D 0mcg 0%
Kalzium 438mg 34%
Eisen  16mg 90%
Kalium 3182mg 68%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 86.135 mcg 10%
Thiamin [B1] 0.753 mg 63%
Riboflavin [B2] 0.575 mg 44%
Niacin [B3] 1.99 mg 12%
Pantothensäure [B5] 1.466 mg 29%
Vitamin B6 0.975 mg 57%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 632.008 mcg 0%
Vitamin C 58.958 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.83 mg 6%
Vitamin K 107.941 mcg 90%
Betain 0.067 mg 0%
Cholin 109.296 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  96 g 35%
Sugars 8.3 g 17%
Ballaststoffe  25 g 89%
Carbohydrate 96 g 0%
Netto-Kohlenhydrate 87.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.557 g 0%
Arginin 2.186 g 0%
Asparaginsäure 4.377 g 0%
Cystein 0.397 g 0%
Glutaminsäure 5.416 g 0%
Glycin 1.425 g 0%
Histidin 1.015 g 0%
Isoleucin 1.595 g 0%
Leucin 2.845 g 0%
Lysin 2.456 g 0%
Methionin 0.542 g 0%
Phenylalanin 1.916 g 0%
Prolin 1.527 g 0%
Serin 1.941 g 0%
Threonin 1.49 g 0%
Tryptophan 0.425 g 0%
Tyrosin 1.024 g 0%
Valin 1.885 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 438.5 mg 34%
Kupfer 1.52 mg 169%
Fluorid 0 mcg 0%
Eisen  16.13 mg 90%
Magnesium 315.5 mg 75%
Mangan 3.2 mg 139%
Phosphor 522.57 mg 42%
Kalium 3182.45 mg 68%
Selen 19.1 mcg 35%
Natrium 117.1 mg 5%
Zink 5.9 mg 54%
andere
Nährstoff Menge  DV
Wasser 243.66 g 0%
Asche 7.722 g 0%