Show-Me-State Vegetable-Bean Soup

Gluten Free
Very Healthy
Health score
63%
Show-Me-State Vegetable-Bean Soup
45 min.
10
212kcal

Suggestions


Welcome to a comforting bowl of goodness with our Show-Me-State Vegetable-Bean Soup! This flavorful dish not only warms your heart but also proves to be a healthy option for any meal of the day, be it lunch, dinner, or a hearty main course. With its gluten-free ingredients and a health score of 63, this soup is a fantastic choice for those seeking a nutritious yet satisfying meal.

Imagine the vibrant colors of fresh vegetables like carrots, zucchini, and red bell peppers blending harmoniously with nutritious navy beans. With the aromatic hints of dried basil and marjoram wafting through your kitchen, your family will eagerly anticipate the deliciousness that awaits. And let’s not forget the touch of red wine and the savory depth added by garlic and onions, elevating your soup to a whole new level of flavor!

The best part? It's ready in just 45 minutes and serves 10, making it perfect for family gatherings or meal prepping for the week ahead. Plus, with a caloric count of only 212 kcal per serving, you can indulge guilt-free while nourishing your body. So grab your Dutch oven and let’s create a delightful, wholesome meal that not only satisfies your taste buds but also fuels your body. Dive into this delightful soup and make it your new go-to recipe for any occasion!

Ingredients

  • cup carrots sliced
  • cup celery chopped
  • teaspoons basil dried
  • teaspoon marjoram dried
  • pound navy beans dried
  • 0.5 cup cooking wine dry red
  •  garlic cloves minced
  • cups onion chopped
  • 0.3 teaspoon pepper 
  • cup bell pepper red chopped
  • 0.3 cup romano cheese fresh grated
  • 1.5 teaspoons salt 
  • ounce tomato paste canned
  • cups water 
  • cups zucchini sliced

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain beans; return to pan.
  4. Add 8 cups water and next 5 ingredients (water through pepper); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours.
  5. Add onion and next 5 ingredients (onion through garlic); simmer, uncovered, 50 minutes or until vegetables are tender. Stir in tomato paste; cook an additional 10 minutes. Ladle soup into bowls, and sprinkle with cheese.

Nutrition Facts

Calories212kcal
Protein23.86%
Fat7.86%
Carbs68.28%

Properties

Glycemic Index
27.98
Glycemic Load
1.93
Inflammation Score
-10
Nutrition Score
20.628261047213%

Flavonoids

Petunidin
0.4mg
Delphinidin
0.5mg
Malvidin
3.15mg
Peonidin
0.22mg
Catechin
0.92mg
Epicatechin
1.28mg
Apigenin
0.29mg
Luteolin
0.22mg
Isorhamnetin
1.61mg
Kaempferol
0.27mg
Myricetin
0.08mg
Quercetin
6.86mg

Nutrients percent of daily need

Calories:212.02kcal
10.6%
Fat:1.85g
2.85%
Saturated Fat:0.71g
4.45%
Carbohydrates:36.14g
12.05%
Net Carbohydrates:23g
8.36%
Sugar:5.9g
6.56%
Cholesterol:3.47mg
1.16%
Sodium:444.25mg
19.32%
Alcohol:1.26g
100%
Alcohol %:0.44%
100%
Protein:12.63g
25.26%
Vitamin A:2753.61IU
55.07%
Fiber:13.15g
52.58%
Folate:193.22µg
48.3%
Manganese:0.86mg
43.15%
Vitamin C:29.08mg
35.25%
Vitamin B1:0.41mg
27.59%
Magnesium:100.14mg
25.04%
Phosphorus:248.28mg
24.83%
Copper:0.49mg
24.44%
Potassium:813.69mg
23.25%
Vitamin B6:0.4mg
19.75%
Iron:3.24mg
18.03%
Calcium:142.62mg
14.26%
Zinc:2.06mg
13.72%
Vitamin K:12.29µg
11.7%
Vitamin B2:0.16mg
9.29%
Selenium:6.12µg
8.74%
Vitamin B3:1.68mg
8.4%
Vitamin B5:0.61mg
6.09%
Vitamin E:0.64mg
4.24%
Source:My Recipes