Cranberry Bean-Vegetable Soup with Pesto

Gluten Free
Very Healthy
Health score
72%
Cranberry Bean-Vegetable Soup with Pesto
45 min.
6
187kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup carrots diced
  • cups cranberry beans fresh
  • cup basil leaves fresh
  •  garlic clove minced
  •  garlic clove peeled
  • cup leek thinly sliced ( 1 large)
  • teaspoons olive oil 
  • tablespoons parmesan cheese fresh grated
  • 1.5 teaspoons pinenuts 
  • 0.5 teaspoon salt 
  • Dash salt 
  • cups water 
  • cup baby squash diced yellow
  • cup zucchini diced

Equipment

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

Directions

  1. To prepare pesto, drop pine nuts and garlic clove through food chute with food processor on; process until minced.
  2. Add 2 teaspoons oil; pulse 3 times or until combined.
  3. Add basil leaves, cheese, and dash of salt; process 30 seconds or until finely minced, scraping sides of bowl once. Set aside.
  4. To prepare soup, sort and wash beans; set aside.
  5. Heat 2 teaspoons olive oil in a Dutch oven over medium-high heat.
  6. Add leek, carrot, and 1 minced garlic clove to pan; saut 4 minutes or until leek is tender.
  7. Add 4 cups water and cranberry beans; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until beans are tender.
  8. Add zucchini, squash, and tomatoes to pan; simmer, uncovered, 10 minutes or until vegetables are tender.
  9. Stir in 1/2 teaspoon salt and pepper. Ladle 1 1/4 cups soup into each of 6 bowls; top each serving with 1 1/4 teaspoons pesto.

Nutrition Facts

Calories187kcal
Protein22.17%
Fat13.42%
Carbs64.41%

Properties

Glycemic Index
54.31
Glycemic Load
2.66
Inflammation Score
-9
Nutrition Score
18.56869576013%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.42mg
Myricetin
0.05mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:187.02kcal
9.35%
Fat:2.94g
4.53%
Saturated Fat:0.64g
3.99%
Carbohydrates:31.81g
10.6%
Net Carbohydrates:20.55g
7.47%
Sugar:5.07g
5.63%
Cholesterol:1.45mg
0.48%
Sodium:341.36mg
14.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.95g
21.9%
Folate:217.08µg
54.27%
Vitamin A:2481.65IU
49.63%
Fiber:11.26g
45.02%
Manganese:0.73mg
36.41%
Vitamin K:31.32µg
29.83%
Copper:0.43mg
21.26%
Potassium:730.37mg
20.87%
Vitamin C:16.65mg
20.18%
Magnesium:76.68mg
19.17%
Iron:3.42mg
19.01%
Vitamin B1:0.28mg
18.48%
Phosphorus:182.68mg
18.27%
Vitamin B6:0.32mg
15.96%
Calcium:114.89mg
11.49%
Zinc:1.52mg
10.16%
Vitamin B2:0.16mg
9.69%
Vitamin E:1.39mg
9.28%
Vitamin B3:1.71mg
8.55%
Vitamin B5:0.55mg
5.47%
Selenium:2.55µg
3.64%
Source:My Recipes