Vegetable Soup in the Style of Naples: Cianfotta

Gluten Free
Very Healthy
Health score
79%
Vegetable Soup in the Style of Naples: Cianfotta
45 min.
4
530kcal

Suggestions

Ingredients

  •  baking potatoes cut into cubes
  • medium bell peppers 
  • 0.5 pound chili peppers green hot ( 4 small)
  • medium eggplant 
  • bunch basil fresh cut into chiffonade
  •  garlic clove thinly sliced
  • 0.8 cup olive oil extra-virgin
  •  onion thinly sliced
  • servings parmigiano-reggiano grated to taste
  • servings salt and pepper black freshly ground
  • 0.5 pound tomatoes ripe
  • cups vegetable stock 
  • bunch zucchini flowers ( 5-6)

Equipment

  • bowl
  • sauce pan
  • knife
  • cutting board

Directions

  1. Clean and cut all the "verdura" (including the bell peppers, tomatoes, zucchini blossoms, chili peppers) into 1/2-inch dice. Make sure to do the chili peppers last and clean your knife and cutting board thoroughly after chopping them.
  2. In a 12 to 14-inch saucepan with 3-inch sides, heat the olive oil over a medium-high flame until hot but not smoking.
  3. Add the garlic and onion and cool until a light golden brown, about 5 minutes.
  4. Add the potato cubes and cook until light golden brown on all sides, about 5 minutes more.
  5. Add the rest of the vegetables and let cook until soft, about 15 minutes more.
  6. Begin adding the stock, bit by bit. Bring the soup to a boil, reduce to a simmer, and season to taste with salt and pepper.
  7. Serve the soup in 4 warmed soup bowls, garnished with basil.
  8. Add some Parmigiano-Reggiano, to taste, if desired.

Nutrition Facts

Calories530kcal
Protein15.14%
Fat31.13%
Carbs53.73%

Properties

Glycemic Index
107.69
Glycemic Load
19.06
Inflammation Score
-10
Nutrition Score
41.036957077358%

Flavonoids

Delphinidin
98.12mg
Naringenin
0.39mg
Apigenin
0.04mg
Luteolin
0.42mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.09mg
Quercetin
6.11mg

Nutrients percent of daily need

Calories:530.09kcal
26.5%
Fat:19.77g
30.42%
Saturated Fat:6.63g
41.46%
Carbohydrates:76.79g
25.6%
Net Carbohydrates:53.23g
19.36%
Sugar:34.4g
38.22%
Cholesterol:20.4mg
6.8%
Sodium:1016.54mg
44.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.64g
43.28%
Vitamin A:17972.83IU
359.46%
Vitamin C:112.99mg
136.96%
Fiber:23.57g
94.26%
Vitamin K:88.65µg
84.43%
Vitamin B6:1.21mg
60.74%
Potassium:2105.22mg
60.15%
Manganese:1.12mg
55.99%
Vitamin B2:0.93mg
54.82%
Calcium:426.49mg
42.65%
Phosphorus:423.98mg
42.4%
Vitamin B3:7.82mg
39.09%
Vitamin E:4.64mg
30.91%
Magnesium:121.43mg
30.36%
Iron:5.45mg
30.27%
Folate:113.68µg
28.42%
Copper:0.41mg
20.35%
Vitamin B1:0.26mg
17.18%
Vitamin B5:1.6mg
16.04%
Zinc:2.21mg
14.76%
Selenium:9.82µg
14.03%
Vitamin B12:0.36µg
6%