Your Recipe

Summer Squash Soup with White Beans and Kale

Ingredient Amount Calories
Lemon juice 28.7g 6kcal
Kale 134g 47kcal
Leeks 89g 54kcal
Squash, all varieties, raw,Summer 1200g 192kcal
Beans white,raw 850g 2831kcal
Garlic 9g 13kcal
Sea salt 1.15g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 cup finely chopped leek (white part only)
3 cloves garlic, minced
2 teaspoons dried Italian seasoning
6 medium yellow summer squash, halved lengthwise and sliced ¼-inch thick (6 cups)
2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
½ of a bunch kale, stemmed and cut into ½-inch strips (2 cups)
2 tablespoons lemon juice
¼ teaspoon sea salt
Freshly ground black pepper, to taste
INSTRUCTIONS
Preheat a large pot or Dutch oven over high until a drop of water sizzles when added. Add leek, garlic, and Italian seasoning. Cook 3 minutes, stirring constantly.
Add squash, beans, kale, and 4 cups of water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 15 minutes or until squash is tender. Stir in lemon juice, salt, and pepper.

Nutrition Facts
Portion Size 385 g | ml
Amount Per Portion 524
2192
kcal
kilojoules
% Daily Value *
Total Fat 2g 3%
Saturated Fat 0.4g 2%
Sodium 117mg 5%
Total Carbohydrate 96g 35%
Dietary Fiber 25g 89%
Sugar 8.3g
Protein 37g 73%
Vitamin D 0mcg 0%
Calcium 438mg 34%
Iron 16mg 90%
Potassium 3182mg 68%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 86.135 mcg 10%
Thiamin [B1] 0.753 mg 63%
Riboflavin [B2] 0.575 mg 44%
Niacin [B3] 1.99 mg 12%
Pantothenic acid [B5] 1.466 mg 29%
Vitamin B6 0.975 mg 57%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 632.008 mcg 0%
Vitamin C 58.958 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.83 mg 6%
Vitamin K 107.941 mcg 90%
Betaine 0.067 mg 0%
Choline 109.296 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 96 g 35%
Sugars 8.3 g 17%
Dietary fiber 25 g 89%
Carbohydrate 96 g 0%
Net carbs 87.7g
Aminoacids
Nutrient Amount DV
Alanine 1.557 g 0%
Arginine 2.186 g 0%
Aspartic acid 4.377 g 0%
Cysteine 0.397 g 0%
Glutamic acid 5.416 g 0%
Glycine 1.425 g 0%
Histidine 1.015 g 0%
Isoleucine 1.595 g 0%
Leucine 2.845 g 0%
Lysine 2.456 g 0%
Methionine 0.542 g 0%
Phenylalanine 1.916 g 0%
Proline 1.527 g 0%
Serine 1.941 g 0%
Threonine 1.49 g 0%
Tryptophan 0.425 g 0%
Tyrosine 1.024 g 0%
Valine 1.885 g 0%
Minerals
Nutrient Amount DV
Calcium 438.5 mg 34%
Copper 1.52 mg 169%
Fluoride 0 mcg 0%
Iron 16.13 mg 90%
Magnesium 315.5 mg 75%
Manganese 3.2 mg 139%
Phosphorus 522.57 mg 42%
Potassium 3182.45 mg 68%
Selenium 19.1 mcg 35%
Sodium 117.1 mg 5%
Zinc 5.9 mg 54%
Other
Nutrient Amount DV
Water 243.66 g 0%
Ash 7.722 g 0%