Rustic Red Bean and Root Vegetable Soup with Fresh Sage - Healthy DASH Recipe | DietsPremium | Diets Premium
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Rustic Red Bean and Root Vegetable Soup with Fresh Sage
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Rustic Red Bean and Root Vegetable Soup with Fresh Sage

Hypertension (DASH) Lunch Weight Loss DASH Diet Hypertension Healthy Lifestyle
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
90 min
Portion
4
Cena (Lidl)
$1.94
Koszt / porcja
$0.49
Number of ingredients needed for preparation
7
Calories
1292
Contains 323 calories per portion.
323 kcal
Protein/Portion
18g
Fat/Portion
9g
Carbs/Portion
43g
Fiber/Portion
~

Ingredients

Beans (all species), dried

Beans (all species), dried

#Beans
300 Gram (300 Gram) • 780 kcal • $1.14
Soy Peas Chickpeas Lupin Iodine
B: 62.7g
T: 4.5g
W: 122.1g
780 kcal
Carrot

Carrot

#Carrots #Carrot
100 Gram (100 Gram) • 41 kcal • $0.09
Carrot
B: 1g
T: 0.2g
W: 8.7g
41 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley
80 Gram (80 Gram) • 35 kcal • $0.14
Parsley Celery
B: 2.4g
T: 0.6g
W: 5.1g
35 kcal
Carrot

Carrot

#Carrots #Carrot
40 Gram (40 Gram) • 17 kcal • $0.04
Carrot
B: 0.4g
T: 0.1g
W: 3.5g
17 kcal
Potatoes

Potatoes

#Potatoes
160 Gram (160 Gram) • 126 kcal • $0.14
Potato
B: 3g
T: 0.2g
W: 28g
126 kcal
Olive Oil

Olive Oil

#Olive Oil
30 Gram (30 Gram) • 271 kcal • $0.35
Olive
B: 0.3g
T: 29.9g
W: 0.1g
271 kcal
Garlic

Garlic

#Chickpea
15 Gram (15 Gram) • 25 kcal • $0.04
Garlic
B: 1g
T: 0.1g
W: 4.9g
25 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
12%

This recipe covers 12% of your daily calorie requirement.

Recipe: 323 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Soak dry red beans overnight. Drain, rinse, add 1.5 liters of fresh water, and simmer for 60-70 minutes until nearly tender.
2
Slice carrot and parsley root into rounds; dice celery stalks and potatoes; slice garlic thinly.
3
Heat olive oil in a pot; gently sauté garlic and fresh sage leaves, then stir in sliced carrots, parsnip, and celery for 5 minutes.
4
Add vegetables and potatoes to the simmering beans and cook for 15-20 minutes until perfectly tender. Season with black pepper and garnish with sage.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1292 kcal
Protein
70.8g
Fat
35.5g
Carbs
172.3g
Rustic Red Bean and Root Vegetable Soup with Fresh Sage
Bio-Analysis Recipe

Rustic Red Bean and Root Vegetable Soup with Fresh Sage

1292 kcal B: 70.8g T: 35.5g W: 172.3g
Glycemic Load
IG 65 ŁG 112
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 117 nutrients organized by category and RDA coverage.
Contains allergens 11
Soy Peas Chickpeas Lupin Iodine Carrot Parsley Celery Potato Olive Garlic
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~212.3 mg/dL • Insulin: 177.6 µIU/mL
70 90 120 140 160 140 mg/dL ~212.3 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
112 / serving
Net carbohydrates: 153.3g
Glycemic Index IG
65 / 100
Peak glucose concentration
~212.3 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 19g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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