Recipes · Bulgarian · Soups and Broths
Bob Chorba (Bulgarian Bean Soup)
One serving has 327 kcal and 13 g protein, and at least a fifth of a woman's daily need of vitamin C (62%), copper (61%), folate (54%), manganese (53%), vitamin A (48%) and thiamin (42%). Ready in 440 minutes.
- Preparation: 360 min
- Cooking: 80 min
- Makes: 1 serving (480 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Navy beans, dried
- 40 g Onions, raw
- 30 g Carrots, raw
- 30 g Bell pepper, red, raw
- 15 g Tomato paste
- 12 g Vegetable oil
- 1 g Paprika
- 0.5 g Mint, dried
- 300 g Water
- 1.2 g Salt
Method
- Soak the dried beans in plenty of water for at least 6 hours or overnight, then drain and rinse.
- Boil the beans hard in fresh water for the first 10 minutes, then simmer for about 1 hour until tender, topping up water as needed.
- In a separate pot, sauté the chopped onion, carrot and red pepper in the oil for 8 minutes until softened.
- Stir in the paprika and tomato paste and cook for 1 minute, then add the cooked beans with their liquid and the extra water.
- Simmer everything together for 20 minutes, season with the salt and dried mint, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 327 kcal | 15% |
| Carbohydrates | 42.4 g | |
| Water | 407 mL | |
| Fiber | 10.9 g | 37% |
| Protein | 13.1 g | 27% |
| Tryptophan | 0.14 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.95 g | |
| Lysine | 0.73 g | |
| Methionine | 0.15 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.65 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.68 g | |
| Histidine | 0.29 g | |
| Fat | 13.2 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.55 mg | 61% |
| Iron | 4.2 mg | 23% |
| Magnesium | 113 mg | 36% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 250 mg | 36% |
| Potassium | 995 mg | 21% |
| Selenium | 6.6 µg | 12% |
| Sodium | 514 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 214 µg | 54% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 56.8 mg | 13% |
| Vitamin A | 336 µg | 48% |
| Vitamin C | 46.3 mg | 62% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 31.4 µg | 35% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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