Your Recipe

Leek & butter bean soup with crispy kale & bacon

Zutat  Menge  Kalorien 
Grünkohl 40g 14kcal
Lauch 500g 305kcal
Petersilie 30.8g 11kcal
Haselnüsse 25g 157kcal
Bouillon/Hühnerbrühe 500g 1335kcal
Limabohnen 800g 984kcal
Olivenöl 9g 80kcal
Thymian frisch 1g 1kcal
Senfkörner gemahlen 30g 152kcal
Speck, fleischlos 63g 195kcal

Recipe Instructions:

Ingredients
4 tsp olive oil
500g leeks, sliced
4 thyme sprigs, leaves picked
2 x 400g cans butter beans
500ml vegetable bouillon stock
2 tsp wholegrain mustard
½ small pack flat-leaf parsley
3 rashers streaky bacon
40g chopped kale, any tough stems removed
25g hazelnuts, roughly chopped

Method
STEP 1
Heat 1 tbsp oil in a large saucepan over a low heat. Add the leeks, thyme and seasoning. Cover and cook for 15 mins until softened, adding a splash of water if the leeks start to stick. Add the butter beans with the water from the cans, the stock and mustard. Bring to the boil and simmer for 3-4 mins until hot. Blend the soup in a food processor or with a stick blender, stir through the parsley and check the seasoning.

STEP 2
Put the bacon in a large, non-stick frying pan over a medium heat. Cook for 3-4 mins until crispy, then set side to cool. Add the remaining 1 tsp oil to the pan, and tip in the kale and hazelnuts. Cook for 2 mins, stirring until the kale is wilted and crisping at the edges and the hazelnuts are toasted. Cut the bacon into small pieces, then stir into the kale mixture.

STEP 3
Reheat the soup, adding a splash of water if it is too thick. Serve in bowls sprinkled with the bacon & kale mixture.

Nährwertangaben 
Portionsgröße  500 g | ml
Menge pro Portion  808
3382
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 32g 41%
Gesättigte Fettsäuren  5.9g 29%
Natrium 30144mg 1311%
Gesamte Kohlenhydrate  92g 34%
Ballaststoffe  16g 56%
Zucker  31g
Protein  42g 83%
Vitamin D 0mcg 0%
Kalzium 439mg 34%
Eisen  11mg 60%
Kalium 1955mg 42%
* 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 191.705 mcg 21%
Thiamin [B1] 1.292 mg 108%
Riboflavin [B2] 0.912 mg 70%
Niacin [B3] 7.537 mg 47%
Pantothensäure [B5] 1.644 mg 33%
Vitamin B6 0.965 mg 57%
Cobalamin [B12] 0.375 mcg 0%
Folat [B9] 215.844 mcg 0%
Vitamin C 57.483 mg 64%
Vitamin D 0 mcg 0%
Vitamin E 4.857 mg 32%
Vitamin K 239.037 mcg 199%
Betain 0.2 mg 0%
Cholin 264.007 mg 48%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  92.4 g 34%
Sugars 30.8 g 62%
Ballaststoffe  15.7 g 56%
Carbohydrate 89.5 g 0%
Netto-Kohlenhydrate 61.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.849 g 0%
Arginin 1.456 g 0%
Asparaginsäure 2.183 g 0%
Cystein 0.298 g 0%
Glutaminsäure 3.098 g 0%
Glycin 0.896 g 0%
Histidin 0.655 g 0%
Isoleucin 1.179 g 0%
Leucin 1.593 g 0%
Lysin 1.308 g 0%
Methionin 0.238 g 0%
Phenylalanin 0.993 g 0%
Prolin 0.665 g 0%
Serin 1.189 g 0%
Threonin 0.845 g 0%
Tryptophan 0.257 g 0%
Tyrosin 0.472 g 0%
Valin 1.2 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 439.26 mg 34%
Kupfer 0.94 mg 105%
Fluorid 0 mcg 0%
Eisen  10.87 mg 60%
Magnesium 301.48 mg 72%
Mangan 4 mg 174%
Phosphor 612.73 mg 49%
Kalium 1954.88 mg 42%
Selen 57.27 mcg 104%
Natrium 30144.14 mg 1311%
Zink 2.64 mg 24%
andere
Nährstoff Menge  DV
Wasser 265.312 g 0%
Asche 68.521 g 0%