Cannellini Minestrone

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cannellini Minestrone
45 min.
8
253kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 4.5 ounce chiles green chopped canned
  • 14.5 ounce canned tomatoes diced drained canned
  • 0.5 cup celery finely chopped
  • 0.5 teaspoon pepper red crushed
  • cups .5 can cannellini beans dried
  • ounce porcini mushrooms dried
  • tablespoon basil fresh finely chopped
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic clove minced
  • tablespoon olive oil 
  • teaspoons olive oil 
  • cup onion finely chopped
  • teaspoon salt 
  • pound torn swiss chard 
  • cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender
  • dutch oven

Directions

  1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand for 8 hours or overnight.
  2. Drain and rinse beans.
  3. Combine beans and 8 cups water in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender.
  4. Combine mushrooms and boiling water to cover in a small bowl. Cover and let stand 30 minutes or until tender.
  5. Drain and chop.
  6. Place 2 cups cooked beans in a blender or food processor. Process until smooth; return pureed beans to pan. Stir in salt and pepper.
  7. Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
  8. Add onion, celery, and garlic; cook 10 minutes or until vegetables are tender. Stir in mushrooms, parsley, and the next 4 ingredients (through chiles); cook for 3 minutes, stirring frequently.
  9. Add onion mixture and chard to beans in pan; bring to a boil. Reduce heat, and simmer 10 minutes or until chard is tender. Ladle soup into individual bowls; drizzle with oil.

Nutrition Facts

Calories253kcal
Protein21.65%
Fat15.41%
Carbs62.94%

Properties

Glycemic Index
36.63
Glycemic Load
1.93
Inflammation Score
-10
Nutrition Score
30.89739148254%

Flavonoids

Catechin
0.86mg
Epicatechin
0.05mg
Apigenin
2.34mg
Luteolin
0.09mg
Isorhamnetin
1mg
Kaempferol
5.17mg
Myricetin
1.92mg
Quercetin
5.34mg

Nutrients percent of daily need

Calories:252.66kcal
12.63%
Fat:4.58g
7.04%
Saturated Fat:0.69g
4.34%
Carbohydrates:42.04g
14.01%
Net Carbohydrates:31.26g
11.37%
Sugar:4.98g
5.54%
Cholesterol:0mg
0%
Sodium:571.57mg
24.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.46g
28.92%
Vitamin K:497.97µg
474.25%
Vitamin A:3761.72IU
75.23%
Manganese:1.3mg
65.01%
Folate:232.76µg
58.19%
Copper:0.93mg
46.44%
Fiber:10.78g
43.1%
Iron:7.41mg
41.18%
Magnesium:163.53mg
40.88%
Potassium:1400.64mg
40.02%
Vitamin C:30.48mg
36.95%
Phosphorus:215.74mg
21.57%
Vitamin B1:0.31mg
20.45%
Vitamin B6:0.38mg
19.22%
Calcium:191.21mg
19.12%
Zinc:2.57mg
17.14%
Vitamin E:2.44mg
16.26%
Vitamin B5:1.45mg
14.47%
Selenium:9.17µg
13.1%
Vitamin B2:0.21mg
12.53%
Vitamin B3:1.77mg
8.86%
Source:My Recipes