White Bean Soup with Quinoa, Spinach, and Shiitakes

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
White Bean Soup with Quinoa, Spinach, and Shiitakes
160 min.
6
100kcal

Suggestions

Ingredients

  • tablespoon canola oil 
  • teaspoons rosemary dried
  • large onion sliced into thin rings
  • 0.5 cup quinoa 
  • servings salt and pepper to taste
  •  mushroom caps stemmed sliced
  • 10 ounce pkt spinach fresh washed chopped

Equipment

  • pot

Directions

  1. Place the cannellini beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Or, bring the beans and water to a boil in a large pot over high heat. Once boiling, turn off the heat, cover, and let stand 1 hour.
  2. Drain and rinse the beans before using.
  3. Heat 1 tablespoon of the canola oil in a large pot over medium heat. Stir in the mushrooms, and cook until they soften and begin to give up their juices, about 4 minutes.
  4. Remove the mushrooms from the pot, and set aside.
  5. Heat the remaining tablespoon of canola oil in the pot, and stir in the sliced onions. Cook and stir until the onions have caramelized to a dark brown, about 15 minutes.
  6. Pour in the wine and rosemary, and bring to a boil over high heat. Once boiling, add the drained beans, and enough water to cover the beans by 1 inch. Return to a boil, then reduce heat to medium-low, cover, and simmer for 30 minutes.
  7. Stir in the cooked mushrooms and quinoa; continue cooking until the beans and the quinoa are tender, about 20 minutes more.
  8. Remove from the heat, and stir in the spinach leaves until wilted. Season to taste with salt and pepper before serving.

Nutrition Facts

Calories100kcal
Protein15.36%
Fat29.88%
Carbs54.76%

Properties

Glycemic Index
26.83
Glycemic Load
0.99
Inflammation Score
-10
Nutrition Score
18.309999963512%

Flavonoids

Luteolin
0.35mg
Isorhamnetin
1.25mg
Kaempferol
3.18mg
Myricetin
0.17mg
Quercetin
6.95mg

Nutrients percent of daily need

Calories:100.08kcal
5%
Fat:3.5g
5.38%
Saturated Fat:0.31g
1.97%
Carbohydrates:14.43g
4.81%
Net Carbohydrates:11.49g
4.18%
Sugar:1.7g
1.89%
Cholesterol:0mg
0%
Sodium:234.52mg
10.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.05g
8.09%
Vitamin K:229.98µg
219.03%
Vitamin A:4434.08IU
88.68%
Manganese:0.79mg
39.41%
Folate:125.01µg
31.25%
Vitamin C:15.15mg
18.36%
Magnesium:71.55mg
17.89%
Potassium:437.01mg
12.49%
Vitamin B6:0.25mg
12.32%
Fiber:2.94g
11.75%
Phosphorus:116.07mg
11.61%
Iron:2.07mg
11.49%
Vitamin E:1.72mg
11.45%
Vitamin B2:0.18mg
10.69%
Copper:0.18mg
9.08%
Vitamin B1:0.1mg
6.82%
Vitamin B3:1.31mg
6.55%
Zinc:0.93mg
6.17%
Calcium:60.1mg
6.01%
Vitamin B5:0.45mg
4.51%
Selenium:2.87µg
4.1%
Source:Allrecipes