Your Recipe

Spinach and White Bean Soup

Ingrédient Quantité Calories
Épinards 85.0485g 20kcal
Haricots blancs 1275.7275g 4248kcal
Ail 9g 13kcal
Huile d'olive 28g 248kcal
Basilic frais 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.

Valeurs nutritives
Taille des portions 235 g | ml
Quantité par portion 755
3160
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.5g 8%
Gras saturés 1.1g 6%
Sodium 46mg 2%
Total des glucides 129g 47%
Fibres alimentaires 33g 117%
Sucre 4.6g
Protéine 50g 101%
Vitamine D 0mcg 0%
Calcium 531mg 41%
Fer 23mg 126%
Potassium 3908mg 83%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 71.76 mcg 8%
Thiamine [B1] 0.944 mg 79%
Riboflavine [B2] 0.34 mg 26%
Niacine [B3] 1.15 mg 7%
Acide pantothénique [B5] 1.579 mg 32%
Vitamine B6 0.725 mg 43%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 853.874 mcg 0%
Vitamine C 4.811 mg 5%
Vitamine D 0 mcg 0%
Vitamine E 1.423 mg 9%
Vitamine K 91.502 mcg 76%
Bétaïne 14.556 mg 0%
Choline 144.081 mg 26%
Carbohydrates
nutriment Quantité DV
Total des glucides 129.3 g 47%
Sugars 4.6 g 9%
Fibres alimentaires 32.7 g 117%
Carbohydrate 129.3 g 0%
Glucides nets 124.7g
acides aminés
nutriment Quantité DV
Alanine 2.106 g 0%
Arginine 3.109 g 0%
Acide aspartique 6.054 g 0%
Cystéine 0.547 g 0%
Acide glutamique 7.638 g 0%
Glycine 1.964 g 0%
Histidine 1.394 g 0%
Isoleucine 2.218 g 0%
Leucine 4.005 g 0%
Lysine 3.439 g 0%
Méthionine 0.756 g 0%
Phénylalanine 2.709 g 0%
Proline 2.124 g 0%
Sérine 2.722 g 0%
Thréonine 2.112 g 0%
Tryptophane 0.596 g 0%
Tyrosine 1.417 g 0%
Valine 2.628 g 0%
Minéraux
nutriment Quantité DV
Calcium 530.63 mg 41%
Cuivre 2.11 mg 235%
Fluorure 0 mcg 0%
Fer 22.61 mg 126%
Magnésium 416.83 mg 99%
Manganèse 3.99 mg 174%
Phosphore 650.35 mg 52%
Potassium 3907.61 mg 83%
Sélénium 27.58 mcg 50%
Sodium 45.65 mg 2%
Zinc 7.91 mg 72%
autres
nutriment Quantité DV
Eau 39.689 g 0%
Cendres 9.226 g 0%