Caldo Gallego (White Bean Soup)

Dairy Free
Very Healthy
Health score
83%
Caldo Gallego (White Bean Soup)
45 min.
6
579kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 2.5 cups navy beans dried
  • tablespoons flour all-purpose
  •  garlic cloves minced
  • teaspoon ground cumin 
  • packets ham-flavored concentrate 
  • tablespoons olive oil 
  • cups onion chopped
  • cups roma tomatoes chopped
  • 0.5 teaspoon salt 
  • ounce ham smoked cubed ()
  • 0.3 pound chorizo spanish
  • cup pkt spinach fresh chopped
  • cups water 
  • cup white wine 
  • 0.8 pound yukon gold potatoes cubed peeled

Equipment

  • bowl
  • whisk
  • dutch oven

Directions

  1. Sort and wash beans.
  2. Place in a large Dutch oven with water to cover 2 inches above beans; cover and let soak 8 hours.
  3. Drain, discarding water.
  4. Remove casings from chorizo, and slice diagonally. Saut chorizo and ham in olive oil 5 minutes or until meats begin to brown.
  5. Add onion, and saut 10 minutes; add garlic, and saut 30 seconds.
  6. Stir in flour. Gradually add water, whisking constantly until sauce is smooth. Stir in beans, ham concentrate, and next 6 ingredients. Bring to a boil; cover, reduce heat, and simmer 2 1/2 hours or until beans are tender, stirring occasionally. Stir in spinach, and remove from heat. Spoon soup into individual bowls.
  7. *For testing purposes, we used Goya ham concentrate.

Nutrition Facts

Calories579kcal
Protein22.81%
Fat23.4%
Carbs53.79%

Properties

Glycemic Index
60.96
Glycemic Load
11.62
Inflammation Score
-9
Nutrition Score
35.484347847655%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.69mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
2.67mg
Kaempferol
1.2mg
Myricetin
0.17mg
Quercetin
11.93mg

Nutrients percent of daily need

Calories:579.23kcal
28.96%
Fat:14.62g
22.5%
Saturated Fat:3.4g
21.25%
Carbohydrates:75.64g
25.21%
Net Carbohydrates:51.06g
18.57%
Sugar:8.62g
9.58%
Cholesterol:30.58mg
10.19%
Sodium:697.47mg
30.32%
Alcohol:4.12g
100%
Alcohol %:0.83%
100%
Protein:32.07g
64.14%
Fiber:24.58g
98.31%
Folate:363.62µg
90.9%
Manganese:1.66mg
82.9%
Vitamin B1:0.82mg
54.56%
Phosphorus:528.34mg
52.83%
Magnesium:203.77mg
50.94%
Copper:1.01mg
50.28%
Potassium:1711.25mg
48.89%
Iron:7.12mg
39.55%
Vitamin K:38.55µg
36.71%
Vitamin B6:0.73mg
36.36%
Vitamin C:27.98mg
33.91%
Zinc:4.43mg
29.51%
Vitamin A:1200.8IU
24.02%
Calcium:182.07mg
18.21%
Vitamin B3:3.4mg
17%
Selenium:11.87µg
16.95%
Vitamin B2:0.23mg
13.5%
Vitamin E:1.59mg
10.6%
Vitamin B5:1mg
10.05%
Source:My Recipes