Carrot, Squash, and Jerusalem-Artichoke Soup with White Beans

Vegetarian
Gluten Free
Dairy Free
Health score
48%
Carrot, Squash, and Jerusalem-Artichoke Soup with White Beans
45 min.
4
283kcal

Suggestions

Ingredients

  • 1.7 cups canned tomatoes diced with their juice one 15-ounce can canned
  • pound carrots halved lengthwise
  • 1.5 quarts chicken broth low-sodium homemade canned
  • 0.5 cup parsley fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  • pound jerusalem artichokes peeled halved cut into 1/2-inch slices
  • tablespoons olive oil 
  •  onion chopped
  • 0.5  orange zest grated
  • 1.8 teaspoons salt 
  • slices baby squash yellow quartered
  • slices zucchini quartered

Equipment

  • sauce pan

Directions

  1. In a large saucepan, heat the oil over moderate heat.
  2. Add the onion, carrots, and 1/2 teaspoon of the salt and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.
  3. Add the garlic, zucchini, yellow squash, broth, tomatoes, and the remaining 1 1/4 teaspoons salt; bring to a simmer.
  4. Add the Jerusalem artichokes and return to a simmer. Reduce the heat and simmer, partially covered, until the vegetables are tender, about 10 minutes. Stir in the beans, parsley, pepper, and zest.
  5. Wine Recommendation: The soft nutty flavors and rich texture of pinot gris beautifully complement the earthy sweetness of this tasty soup. Try one from a well-known Alsace producer such as Trimbach, Sparr, Beyer, or Hugel.
  6. Notes: If you don't want to tackle the job of peeling knobby Jerusalem artichokes, just scrub them well with a vegetable brush under running water and leave the peel on.

Nutrition Facts

Calories283kcal
Protein15.54%
Fat28.33%
Carbs56.13%

Properties

Glycemic Index
61.71
Glycemic Load
10.17
Inflammation Score
-10
Nutrition Score
26.714347735695%

Flavonoids

Apigenin
16.18mg
Luteolin
0.24mg
Isorhamnetin
1.38mg
Kaempferol
0.58mg
Myricetin
1.22mg
Quercetin
6.38mg

Nutrients percent of daily need

Calories:283.46kcal
14.17%
Fat:9.66g
14.86%
Saturated Fat:1.68g
10.52%
Carbohydrates:43.05g
14.35%
Net Carbohydrates:36.08g
13.12%
Sugar:20.47g
22.74%
Cholesterol:0mg
0%
Sodium:1355.66mg
58.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.92g
23.83%
Vitamin A:19733.38IU
394.67%
Vitamin K:145.72µg
138.78%
Vitamin C:35.91mg
43.53%
Vitamin B3:8.34mg
41.71%
Potassium:1448.4mg
41.38%
Iron:6.55mg
36.38%
Fiber:6.98g
27.92%
Phosphorus:270.63mg
27.06%
Vitamin B1:0.37mg
24.87%
Copper:0.49mg
24.63%
Vitamin B6:0.46mg
23.06%
Manganese:0.41mg
20.35%
Vitamin B2:0.32mg
18.77%
Vitamin E:2.73mg
18.17%
Folate:62.75µg
15.69%
Magnesium:55.75mg
13.94%
Calcium:122.32mg
12.23%
Vitamin B5:0.97mg
9.69%
Zinc:1.07mg
7.14%
Vitamin B12:0.35µg
5.91%
Selenium:1.4µg
2%
Source:My Recipes