Your Recipe

Vegetarian Minestrone Soup with Crusty Bread Roll

Ingrédient Quantité Calories
Carottes 144g 59kcal
Céleri 128g 20kcal
Oignons 150g 60kcal
Courgettes 16g 3kcal
Pâtes sèches 200g 742kcal
Ail 6g 9kcal
Huile d'olive 27g 239kcal
Origan séché 1g 3kcal
Romarin séché 0.7g 2kcal
Bouillon de légumes 1000g 50kcal
Tomates écrasées, en conserve 400g 128kcal
Haricots blancs, graines mûres, en conserve 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.

Valeurs nutritives
Taille des portions 412 g | ml
Quantité par portion 295
1235
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 5.6g 7%
Gras saturés 0.9g 4%
Sodium 881mg 38%
Total des glucides 51g 19%
Fibres alimentaires 7.1g 25%
Sucre 7.4g
Protéine 11g 23%
Vitamine D 0mcg 0%
Calcium 113mg 9%
Fer 4.5mg 25%
Potassium 794mg 17%
* 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 233.278 mcg 26%
Thiamine [B1] 0.485 mg 40%
Riboflavine [B2] 0.267 mg 21%
Niacine [B3] 3.838 mg 24%
Acide pantothénique [B5] 0.719 mg 14%
Vitamine B6 0.307 mg 18%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 200.643 mcg 0%
Vitamine C 11.953 mg 13%
Vitamine D 0 mcg 0%
Vitamine E 2.309 mg 15%
Vitamine K 21.948 mcg 18%
Bétaïne 47.515 mg 0%
Choline 19.435 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 51.3 g 19%
Sugars 7.4 g 15%
Fibres alimentaires 7.1 g 25%
Carbohydrate 30.8 g 0%
Glucides nets 43.9g
acides aminés
nutriment Quantité DV
Alanine 0.423 g 0%
Arginine 0.546 g 0%
Acide aspartique 1.049 g 0%
Cystéine 0.175 g 0%
Acide glutamique 2.842 g 0%
Glycine 0.39 g 0%
Histidine 0.268 g 0%
Isoleucine 0.442 g 0%
Leucine 0.802 g 0%
Lysine 0.518 g 0%
Méthionine 0.139 g 0%
Phénylalanine 0.542 g 0%
Proline 0.777 g 0%
Sérine 0.525 g 0%
Thréonine 0.444 g 0%
Tryptophane 0.137 g 0%
Tyrosine 0.255 g 0%
Valine 0.512 g 0%
Minéraux
nutriment Quantité DV
Calcium 113.23 mg 9%
Cuivre 0.42 mg 47%
Fluorure 7.9 mcg 0%
Fer 4.46 mg 25%
Magnésium 76.8 mg 18%
Manganèse 0.91 mg 40%
Phosphore 175.35 mg 14%
Potassium 794.23 mg 17%
Sélénium 22.93 mcg 42%
Sodium 881.1 mg 38%
Zinc 1.62 mg 15%
autres
nutriment Quantité DV
Eau 339.88 g 0%
Cendres 3.699 g 0%