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Quick And Hearty Ham, Bean And Kale Soup

Ingredient Amount Calories
Onions 110g 44kcal
Beans white,raw 420g 1399kcal
Ham minced 250g 658kcal
Bouillon/Chicken broth 750g 2003kcal
Chickpeas 420g 680kcal
Kidney Beans 240g 305kcal
Garlic 3g 4kcal
Olive oil 4.5g 40kcal
Bay leaf 1g 3kcal
Rosemary fresh 56g 73kcal
Apple cider 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

Nutrition Facts
Portion Size 567 g | ml
Amount Per Portion 1304
5455
kcal
kilojoules
% Daily Value *
Total Fat 45g 58%
Saturated Fat 12g 59%
Sodium 45574mg 1981%
Total Carbohydrate 147g 53%
Dietary Fiber 31g 110%
Sugar 42g
Protein 81g 163%
Vitamin D 0.4mcg 2%
Calcium 732mg 56%
Iron 19mg 107%
Potassium 3347mg 71%
* 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.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.59 mg 52%
Vitamin B6 0.996 mg 59%
Cobalamin [B12] 1.156 mcg 0%
Floate [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%
Betaine 4.279 mg 0%
Choline 393.67 mg 72%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 147 g 53%
Sugars 41.6 g 83%
Dietary fiber 30.9 g 110%
Carbohydrate 146.6 g 0%
Net carbs 105.4g
Aminoacids
Nutrient Amount DV
Alanine 2.269 g 0%
Arginine 3.411 g 0%
Aspartic acid 5.711 g 0%
Cysteine 0.574 g 0%
Glutamic acid 7.749 g 0%
Glycine 2.131 g 0%
Histidine 1.475 g 0%
Isoleucine 2.173 g 0%
Leucine 3.867 g 0%
Lysine 3.548 g 0%
Methionine 0.861 g 0%
Phenylalanine 2.539 g 0%
Proline 2.113 g 0%
Serine 2.535 g 0%
Threonine 2.081 g 0%
Tryptophan 0.551 g 0%
Tyrosine 1.422 g 0%
Valine 2.444 g 0%
Minerals
Nutrient Amount DV
Calcium 731.57 mg 56%
Copper 1.65 mg 183%
Fluoride 0.3 mcg 0%
Iron 19.26 mg 107%
Magnesium 408.06 mg 97%
Manganese 3.76 mg 163%
Phosphorus 1005.92 mg 80%
Potassium 3347.5 mg 71%
Selenium 83.3 mcg 151%
Sodium 45574.19 mg 1981%
Zinc 7.65 mg 70%
Other
Nutrient Amount DV
Water 193.053 g 0%
Ash 101.132 g 0%