Estimated Nutrition (whole recipe, rough)
Counts 16 of 19 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Macaroni | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500g dried haricot or sugar beans, soaked in water overnight, covered
- 2 tablespoons rindless bacon, finely chopped
- 1 onion, finely chopped
- 1 small cabbage, finely shredded
- 4 leeks, finely sliced
- 4 baby marrows, diced
- 2 cloves garlic, crushed
- 4 stalks table celery, diced
- 4 carrots, diced
- 2 tomatoes, skinned and diced
- 1½ litres boiling water
- 1 sprig fresh rosemary or a pinch dried rosemary
- Pinch dried basil
- 1 bay leaf
- 1 tablespoon parsley, finely chopped
- 75ml oil
- ½ cup raw elbow macaroni
- 1 tablespoon salt
- Pinch freshly ground black pepper
- Garnish : grated Parmesan cheese
Directions
In a saucepan, cook the beans in the water in which the were soaked until tender,
1 to 1½ hours. Cook the beans slightly, then press half through a sieve or liquidize
in a blender to form a purée. Drain the remaining beans and set aside. Heat the oil
in a large saucepan and gently sauté the garlic, onion, celery, carrots, rosemary and
bacon until golden brown. Add the tomatoes and sauté a few minutes longer, adding a
little sugar if necessary. Add the cabbage, leeks baby marrows, basil, bay leaf, parsley,
salt and pepper. Add the whole and puréed beans together with the boiling water. Add the
macaroni and simmer, covered, until the macaroni is tender, about 20 minutes. Serve
garnished with Parmesan cheese.
The soup may also be frozen before the macaroni is added. To serve, thaw the soup at room
temperature for 2 hours, reheat over low heat, add the macaroni and simmer, covered, until
the macaroni is tender, about 20 minutes.
Serve garnished with Parmesan cheese.
Category:Zambian Recipes
Category:Zambian Soups