Your Recipe

Quick And Hearty Ham, Bean And Kale Soup

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Bohnen weiß, roh 420g 1399kcal
Gehackter Schinken 250g 658kcal
Bouillon/Hühnerbrühe 750g 2003kcal
Kichererbsen 420g 680kcal
Kidneybohnen 240g 305kcal
Knoblauch 3g 4kcal
Olivenöl 4.5g 40kcal
Lorbeerblatt 1g 3kcal
Rosmarin frisch 56g 73kcal
Apfelwein 14.4g 7kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tbls olive oil
1 medium onion, chopped
1 clove garlic, crushed
2 rosemary stems, leaves picked and chopped
1 bay leaf
1 x 240g can red kidney beans, strained and rinsed
1 x 420g can butter beans, strained and rinsed
1 x 420g can chickpeas, strained and rinsed
250g Don Shredded Ham
750ml vegetable or chicken stock
1 handful parsley, roughly chopped
4-5 kale stalks, stems removed, leaves chopped roughly
1 tbls apple cider vinegar


Method
Heat oil on medium in a large pot. Add onion, garlic, rosemary and bay leaf. Cook until onion is translucent
Add beans, chickpeas, ham and stock
Bring to a boil and then reduce to a simmer for 10 minutes
Stir through parsley, kale leaves and vinegar and cook for a further 3 minutes or until kale has wilted slightly
Remove bay leaf and serve with crusty bread and butter

Nährwertangaben 
Portionsgröße  567 g | ml
Menge pro Portion  1304
5455
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 45g 58%
Gesättigte Fettsäuren  12g 59%
Natrium 45574mg 1981%
Gesamte Kohlenhydrate  147g 53%
Ballaststoffe  31g 110%
Zucker  42g
Protein  81g 163%
Vitamin D 0.4mcg 2%
Kalzium 732mg 56%
Eisen  19mg 107%
Kalium 3347mg 71%
* 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 22.263 mcg 2%
Thiamin [B1] 1.329 mg 111%
Riboflavin [B2] 1.212 mg 93%
Niacin [B3] 8.788 mg 55%
Pantothensäure [B5] 2.59 mg 52%
Vitamin B6 0.996 mg 59%
Cobalamin [B12] 1.156 mcg 0%
Folat [B9] 747.583 mcg 0%
Vitamin C 9.617 mg 11%
Vitamin D 0.438 mcg 2%
Vitamin E 1.806 mg 12%
Vitamin K 15.92 mcg 13%
Betain 4.279 mg 0%
Cholin 393.67 mg 72%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  147 g 53%
Sugars 41.6 g 83%
Ballaststoffe  30.9 g 110%
Carbohydrate 146.6 g 0%
Netto-Kohlenhydrate 105.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.269 g 0%
Arginin 3.411 g 0%
Asparaginsäure 5.711 g 0%
Cystein 0.574 g 0%
Glutaminsäure 7.749 g 0%
Glycin 2.131 g 0%
Histidin 1.475 g 0%
Isoleucin 2.173 g 0%
Leucin 3.867 g 0%
Lysin 3.548 g 0%
Methionin 0.861 g 0%
Phenylalanin 2.539 g 0%
Prolin 2.113 g 0%
Serin 2.535 g 0%
Threonin 2.081 g 0%
Tryptophan 0.551 g 0%
Tyrosin 1.422 g 0%
Valin 2.444 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 731.57 mg 56%
Kupfer 1.65 mg 183%
Fluorid 0.3 mcg 0%
Eisen  19.26 mg 107%
Magnesium 408.06 mg 97%
Mangan 3.76 mg 163%
Phosphor 1005.92 mg 80%
Kalium 3347.5 mg 71%
Selen 83.3 mcg 151%
Natrium 45574.19 mg 1981%
Zink 7.65 mg 70%
andere
Nährstoff Menge  DV
Wasser 193.053 g 0%
Asche 101.132 g 0%