Menisha

Gluten Free
Dairy Free
Very Healthy
Health score
91%
Menisha
240 min.
6
613kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  •  carrots peeled halved
  • large rib celery halved
  • 1.3 cups .5 can cannellini beans dried
  • 0.5 cup fennel fronds minced
  •  bulbs fennel diced
  • teaspoon ground fennel seed toasted
  •  sage leaves fresh
  • tablespoon garlic chopped
  • cup green beans diced
  • quarts lightly and roughly hand-torn greens such as chard, collards, mustard greens, spinach and cabbage packed
  •  jalapeño peppers 
  • tablespoons olive oil extra-virgin plus more for drizzling
  • medium onion peeled halved
  • ounce pancetta chunk
  •  russet potatoes diced peeled
  • servings gray salt 
  • 0.7 cup tomatoes pureed
  • quarts water 
  • cups onion yellow chopped
  • cups zucchini diced

Equipment

  • bowl
  • sauce pan
  • pot
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Place the beans in a saucepan, with cold water to cover. Bring to a boil, remove from the heat.
  3. Let stand 1 hour, then drain.
  4. In a Dutch oven over medium heat, add 3 tablespoons of the olive oil.
  5. Add prosciutto, cook, turning occasionally to allow to all sides to caramelize, about 5 minutes.
  6. Add halved onion, carrot, celery and sage to the pot, and add with beans.
  7. Add the water and stir well. Simmer gently, uncovered, until beans are tender, about 1 1/2 hours. Season with salt.
  8. Remove from the heat, and let cool in the liquid.
  9. In another large pot, heat remaining 3 tablespoons of the oil over medium heat, then add the fennel, chopped onion, garlic, and a pinch of salt. Cook until vegetables are softened but not colored, about 8 to 10 minutes.
  10. Remove the onion, celery, and carrot from the bean mixture and discard.
  11. Remove the prosciutto, dice, and set aside.
  12. Drain the beans and reserve the liquid.
  13. Add the fennel seeds to the onions, fennel and garlic.
  14. Add mixed greens and toss until they wilt evenly; adjusting the heat to keep vegetables from burning. Stir in the prosciutto.
  15. Add the beans, the reserved liquid, tomatoes, potatoes, zucchini, green beans, and jalapenos. Simmer gently until potatoes are tender, about 15 to 20 minutes.
  16. Add fennel fronds, if using, and season with salt and pepper.
  17. Remove the jalapenos to a small bowl and discard the stems. Mash with a fork, adding a little broth and potato from the pot to make a thick puree.
  18. Serve soup, passing the jalapeno condiment on the side.

Nutrition Facts

Calories613kcal
Protein15.84%
Fat31.93%
Carbs52.23%

Properties

Glycemic Index
83.43
Glycemic Load
19.78
Inflammation Score
-10
Nutrition Score
49.921739013299%

Flavonoids

Epicatechin
0.04mg
Eriodictyol
0.92mg
Naringenin
0.11mg
Apigenin
0.21mg
Luteolin
0.24mg
Isorhamnetin
3.59mg
Kaempferol
2.06mg
Myricetin
0.1mg
Quercetin
16.06mg

Nutrients percent of daily need

Calories:613.28kcal
30.66%
Fat:22.98g
35.35%
Saturated Fat:4.8g
30.01%
Carbohydrates:84.57g
28.19%
Net Carbohydrates:70.76g
25.73%
Sugar:11.36g
12.62%
Cholesterol:12.47mg
4.16%
Sodium:591.48mg
25.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.66g
51.31%
Vitamin C:190.07mg
230.39%
Vitamin A:11141.25IU
222.82%
Manganese:3.6mg
180.12%
Folate:474.92µg
118.73%
Potassium:3077.76mg
87.94%
Vitamin K:83.61µg
79.63%
Vitamin B6:1.37mg
68.4%
Iron:10.79mg
59.94%
Phosphorus:562.93mg
56.29%
Copper:1.12mg
55.8%
Magnesium:222.39mg
55.6%
Fiber:13.81g
55.23%
Vitamin B1:0.61mg
40.96%
Vitamin B3:6.92mg
34.62%
Vitamin B2:0.56mg
32.78%
Calcium:302.72mg
30.27%
Zinc:4.04mg
26.95%
Vitamin E:3.32mg
22.16%
Vitamin B5:2.02mg
20.2%
Selenium:13.55µg
19.36%
Vitamin B12:0.09µg
1.57%