Your Recipe

Vegetarian Minestrone Soup with Crusty Bread Roll

Zutat  Menge  Kalorien 
Karotten, roh 144g 59kcal
Sellerie 128g 20kcal
Zwiebeln 150g 60kcal
Zucchini 16g 3kcal
Nudeln trocken 200g 742kcal
Knoblauch 6g 9kcal
Olivenöl 27g 239kcal
Oregano getrocknet 1g 3kcal
Basilikum getrocknet 0.7g 2kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Tomaten, zerdrückt, aus der Dose 400g 128kcal
Bohnen, weiß, reife Samen, Konserve 400g 456kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 200g pasta (small shapes like ditalini or macaroni)
• 1 can (400g) cannellini beans, drained and rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 liter vegetable stock
• 400g canned tomatoes, crushed
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)
• Crusty bread roll (for serving)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Sauté until soft.
2. Add the vegetable stock, crushed tomatoes, cannellini beans, zucchini, oregano, and basil. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Add the pasta and cook until al dente.
4. Season with salt and black pepper.
5. Serve hot, garnished with fresh parsley and with a crusty bread roll on the side.

Nährwertangaben 
Portionsgröße  412 g | ml
Menge pro Portion  295
1235
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.6g 7%
Gesättigte Fettsäuren  0.9g 4%
Natrium 881mg 38%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  7.1g 25%
Zucker  7.4g
Protein  11g 23%
Vitamin D 0mcg 0%
Kalzium 113mg 9%
Eisen  4.5mg 25%
Kalium 794mg 17%
* 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 233.278 mcg 26%
Thiamin [B1] 0.485 mg 40%
Riboflavin [B2] 0.267 mg 21%
Niacin [B3] 3.838 mg 24%
Pantothensäure [B5] 0.719 mg 14%
Vitamin B6 0.307 mg 18%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 200.643 mcg 0%
Vitamin C 11.953 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.309 mg 15%
Vitamin K 21.948 mcg 18%
Betain 47.515 mg 0%
Cholin 19.435 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51.3 g 19%
Sugars 7.4 g 15%
Ballaststoffe  7.1 g 25%
Carbohydrate 30.8 g 0%
Netto-Kohlenhydrate 43.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.423 g 0%
Arginin 0.546 g 0%
Asparaginsäure 1.049 g 0%
Cystein 0.175 g 0%
Glutaminsäure 2.842 g 0%
Glycin 0.39 g 0%
Histidin 0.268 g 0%
Isoleucin 0.442 g 0%
Leucin 0.802 g 0%
Lysin 0.518 g 0%
Methionin 0.139 g 0%
Phenylalanin 0.542 g 0%
Prolin 0.777 g 0%
Serin 0.525 g 0%
Threonin 0.444 g 0%
Tryptophan 0.137 g 0%
Tyrosin 0.255 g 0%
Valin 0.512 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 113.23 mg 9%
Kupfer 0.42 mg 47%
Fluorid 7.9 mcg 0%
Eisen  4.46 mg 25%
Magnesium 76.8 mg 18%
Mangan 0.91 mg 40%
Phosphor 175.35 mg 14%
Kalium 794.23 mg 17%
Selen 22.93 mcg 42%
Natrium 881.1 mg 38%
Zink 1.62 mg 15%
andere
Nährstoff Menge  DV
Wasser 339.88 g 0%
Asche 3.699 g 0%