Mexican Vegetable Soup with Beans and Corn
selenium (Se)
fluorine (F)
Fiber
Folate
potassium (K)
copper (Cu)
Description
Hearty and healthy soup with vegetables, beans and corn.
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Onion — 0.25 шт
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Celery (stalks) — 0.5 шт
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Garlic — 1 зубчик
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Tomatoes — 0.5 шт
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Red kidney beans, cooked — 60 г
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Corn (fresh kernels) — 45 г
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Ground sweet paprika — 0.5 ч.л.
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Ground red chili pepper — 1 щепотка
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Granulated sugar — 1 щепотка
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Olive oil (extra virgin) — 0.5 ч.л.
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Water, carbonated water — 175 мл
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Table salt — 1 щепотка
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Lemon — 0.6 долька
- Finely chop a quarter of the onion, celery stalk and garlic clove.
- Dice the tomato.
- Heat olive oil in a small pot over medium heat.
- Sauté the onion, celery and garlic until soft (2-3 minutes).
- Add the diced tomato, paprika, chili and a pinch of sugar. Cook for 3-4 minutes, stirring, until the tomato softens.
- Add the beans, corn and water. Bring to a boil.
- Reduce the heat and simmer for 10-15 minutes until slightly thickened.
- Season with salt to taste.
- Serve hot with a lemon wedge.
177
44 kcal / 100 g
kcal
8.3 g
2.1 g / 100 g
Protein
29.8 g
7.4 g / 100 g
Carbohydrates
4.0 g
1.0 g / 100 g
Fats
2.7 g
0.7 g / 100 g
Ash
7.4 g
1.8 g / 100 g
Fiber
88.6%
Water
7.4 g
1.8 g / 100 g
Sugars
12.4 g
3.1 g / 100 g
Starch
0.14 g
0.03 g / 100 g
Omega-3
0.83 g
0.21 g / 100 g
Omega-6
0.6 g
0.1 g / 100 g
SFA
