Of which 7.4 g sugars and 1.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (beans) · Plant protein (beans) · Vitamin C (tomato)
Allergens none
White bean and vegetable soup
A hearty soup, great for the coldest and hungriest days.
Ingredients
- 300 g (10½ oz) cooked white beans — drained
- 2 carrots (160 g / 5½ oz) — diced
- 1 turnip (100 g / 3½ oz) — diced
- 1 onion (150 g / 5½ oz)
- 2 tomatoes (240 g / 8½ oz) — chopped
- 2 cloves garlic (10 g)
- 1 bay leaf (1 g)
- 1½ liters (6¼ cups) water
- 3 tbsp olive oil (30 g / 1 oz)
Method
- Sauté the onion, garlic and chopped tomatoes in the olive oil for 4 minutes.
- Add the diced carrot and turnip and sauté for another 5 minutes.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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