Recipes · Maltese · Soups and Broths
Kusksu
One serving has 413 kcal and 16 g protein, and at least a fifth of a woman's daily need of thiamin (62%), selenium (55%), manganese (50%), vitamin C (50%), folate (49%) and riboflavin (45%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (524 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: celery, dairy, gluten
Ingredients
- 40 g Pasta, dry
- 80 g Fava beans, fresh
- 40 g Peas, green, frozen
- 40 g Ricotta
- 8 g Tomato paste
- 3 g Garlic, raw
- 10 g Olive oil
- 300 g Vegetable broth
- 2 g Mint, fresh
- 0.6 g Salt
- 0.2 g Black pepper
Method
- Warm the olive oil with the garlic in a pot, then stir in the tomato paste and cook briefly.
- Pour in the broth and bring to a simmer.
- Add the fava beans and peas and simmer for 10 minutes.
- Add the small pasta and cook until tender, stirring occasionally.
- Season with salt and pepper, then crumble the fresh cheese into the soup just before serving.
- Scatter with the mint to finish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 413 kcal | 19% |
| Carbohydrates | 53.2 g | |
| Water | 434 mL | |
| Fiber | 7 g | 24% |
| Protein | 16.1 g | 34% |
| Tryptophan | 0.14 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.5 g | |
| Leucine | 0.89 g | |
| Lysine | 0.56 g | |
| Methionine | 0.13 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.55 g | |
| Tyrosine | 0.31 g | |
| Valine | 0.56 g | |
| Histidine | 0.28 g | |
| Fat | 15.6 g | |
| Monounsaturated | 8.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 19.6 mg | |
| Calcium | 140 mg | 14% |
| Copper | 0.3 mg | 33% |
| Iron | 4.3 mg | 24% |
| Magnesium | 78.7 mg | 25% |
| Manganese | 0.9 mg | 50% |
| Phosphorus | 268 mg | 38% |
| Potassium | 600 mg | 13% |
| Selenium | 30.2 µg | 55% |
| Sodium | 1,256 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 5.4 mg | 39% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 198 µg | 49% |
| Cobalamin (vitamin B12) | 0.34 µg | 14% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 150 µg | 21% |
| Vitamin C | 37.8 mg | 50% |
| Vitamin D (D2 + D3) | 4 IU | 1% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 21.1 µg | 23% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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