Broccoli Rabe and White Bean Soup

Very Healthy
Health score
71%
Broccoli Rabe and White Bean Soup
45 min.
4
384kcal

Suggestions

Ingredients

  • ounces broccoli rabe (rapini)
  • 16 ounce cannellini beans beans white rinsed drained canned
  • 0.3 teaspoon pepper red crushed
  •  garlic clove halved
  •  garlic cloves minced
  • tablespoon olive oil 
  • cups onion coarsely chopped
  • ounces parmigiano-reggiano cheese grated
  • inch parmigiano-reggiano cheese rind 
  • 0.5 teaspoon sea salt 
  • cups water 
  • ounce bread whole wheat toasted

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Remove and discard tough ends from broccoli rabe stems; coarsley chop the broccoli rabe.
  2. Heat oil in a large Dutch oven over medium heat.
  3. Add onion; cook 5 minutes, stirring frequently.
  4. Add red pepper and 2 garlic cloves; cook 1 minute, stirring constantly.
  5. Add broccoli rabe and salt, and cook 30 seconds, stirring constantly.
  6. Add water and cheese rind. Increase heat to medium-high; bring to a boil. Reduce heat, simmer 15 minutes.
  7. Add beans, and simmer 5 minutes. Discard cheese rind.
  8. Rub both sides of toasted bread with cut sides of halved garlic clove. Tear toasts into bite-sized pieces; divide toast pieces evenly among 4 bowls. Ladle 1 1/2 cups soup over toast pieces in each bowl; top each serving with 2 tablespoons grated cheese.

Nutrition Facts

Calories384kcal
Protein23.68%
Fat25.5%
Carbs50.82%

Properties

Glycemic Index
68.42
Glycemic Load
17.01
Inflammation Score
-9
Nutrition Score
29.260869337165%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.53mg
Myricetin
0.06mg
Quercetin
17.55mg

Nutrients percent of daily need

Calories:384.25kcal
19.21%
Fat:11.13g
17.12%
Saturated Fat:4.51g
28.18%
Carbohydrates:49.91g
16.64%
Net Carbohydrates:39.36g
14.31%
Sugar:5.71g
6.34%
Cholesterol:14.89mg
4.96%
Sodium:845.86mg
36.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.26g
46.52%
Vitamin K:136.03µg
129.55%
Manganese:1.71mg
85.63%
Calcium:493.04mg
49.3%
Fiber:10.55g
42.2%
Phosphorus:398.71mg
39.87%
Folate:152.49µg
38.12%
Vitamin A:1697.61IU
33.95%
Iron:5.94mg
33%
Magnesium:118.94mg
29.74%
Vitamin B1:0.39mg
25.96%
Potassium:863.05mg
24.66%
Selenium:17.2µg
24.57%
Copper:0.46mg
23.04%
Vitamin C:18.08mg
21.91%
Zinc:3.13mg
20.87%
Vitamin B6:0.41mg
20.25%
Vitamin E:2.62mg
17.49%
Vitamin B2:0.27mg
15.99%
Vitamin B3:2.57mg
12.86%
Vitamin B5:0.85mg
8.48%
Vitamin B12:0.26µg
4.38%
Source:My Recipes