Sweet Potato and White Bean Soup with Sage-Walnut Pesto

Vegetarian
Gluten Free
Very Healthy
Health score
95%
Sweet Potato and White Bean Soup with Sage-Walnut Pesto
45 min.
6
233kcal

Suggestions

Ingredients

  • ounce asiago cheese grated
  • 0.3 teaspoon pepper black freshly ground
  • 19 ounce .5 can cannellini beans rinsed drained canned
  • cups less-sodium chicken broth fat-free
  • 0.3 cup parsley fresh chopped
  • tablespoon sage fresh chopped
  •  garlic clove peeled
  • cups leek thinly sliced 2 medium
  • tablespoons juice of lemon fresh
  • 0.1 teaspoon salt 
  • cups sweet potatoes and into cubed peeled
  • cups swiss chard chopped 1 bunch
  • tablespoon walnut oil 
  • tablespoons walnuts chopped
  • cup water 

Equipment

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

Directions

  1. To prepare the soup, heat a Dutch oven over medium heat. Coat pan with cooking spray.
  2. Add leek to pan; cook 8 minutes or until tender, stirring frequently. Stir in broth and 1 cup water; bring to a boil.
  3. Add potato; cook 10 minutes or until potato is tender. Stir in chard, pepper, salt, and beans; cook 3 minutes or until chard wilts.
  4. Remove from heat; stir in lemon juice.
  5. To prepare the pesto, combine cheese and remaining ingredients in a food processor; process until smooth, scraping sides of bowl occasionally. Ladle 1 cup soup into each of 6 bowls; top each serving with about 2 teaspoons pesto.

Nutrition Facts

Calories233kcal
Protein18.38%
Fat24%
Carbs57.62%

Properties

Glycemic Index
49
Glycemic Load
10.48
Inflammation Score
-10
Nutrition Score
26.909130517555%

Flavonoids

Cyanidin
0.09mg
Catechin
0.36mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
5.39mg
Luteolin
0.04mg
Kaempferol
2.23mg
Myricetin
1.2mg
Quercetin
0.59mg

Nutrients percent of daily need

Calories:233.02kcal
11.65%
Fat:6.43g
9.89%
Saturated Fat:1.32g
8.26%
Carbohydrates:34.72g
11.57%
Net Carbohydrates:27.74g
10.09%
Sugar:3.98g
4.42%
Cholesterol:3.21mg
1.07%
Sodium:677.92mg
29.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.07g
22.15%
Vitamin K:258.21µg
245.91%
Copper:3.47mg
173.73%
Vitamin A:8500.92IU
170.02%
Manganese:1.06mg
52.89%
Fiber:6.98g
27.93%
Iron:4.59mg
25.51%
Magnesium:97.01mg
24.25%
Folate:95.14µg
23.78%
Potassium:780.82mg
22.31%
Vitamin C:17.28mg
20.95%
Calcium:185.12mg
18.51%
Phosphorus:183.88mg
18.39%
Vitamin B6:0.3mg
15.1%
Vitamin B1:0.18mg
11.78%
Vitamin E:1.62mg
10.81%
Zinc:1.57mg
10.5%
Selenium:6.02µg
8.6%
Vitamin B2:0.14mg
8.26%
Vitamin B5:0.8mg
8.01%
Vitamin B3:1.29mg
6.44%
Vitamin B12:0.28µg
4.73%
Source:My Recipes