Spicy Vegetable Soup with Garbanzo Beans
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
348
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
more nutritional values
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 38.2 μg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 908 mg | (23 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 2 cloves garlic cloves
- 1 onion (finely chopped)
- 2 sticks Celery (finely chopped)
- 1 large Sweet potato (peeled and diced)
- 2 cups canned, chopped Tomatoes
- 2 cups cherry Tomatoes (chopped)
- 4 cups low-sodium vegetable stock
- 2 cups canned chickpeas (drained)
- 1 cup baby Spinach (washed)
- 1 red chili pepper (sliced)
- salt
- freshly ground peppers
Preparation steps
1.
Heat the olive oil in a large saucepan set over a medium heat until hot. Add the garlic, onion, celery, sweet potato, and a pinch of salt, sweating for 5 minutes.
2.
Add the chopped tomatoes, halved cherry tomatoes, and stock to the saucepan. Bring to a simmer over an increased heat, stirring frequently.
3.
Simmer for 15 minutes, stirring from time to time. Remove half of the cherry tomato halves from the soup and set to one side.
4.
Puree the soup with an immersion blender or in a food processor. Return the soup to a simmer in the saucepan and stir through the chickpeas and reserved cherry tomato halves.
5.
Finely chop a few spinach leaves for a garnish and reserve to one side. Simmer the soup for 5 minutes and season it to taste with salt and pepper.
6.
Ladle into bowls and sprinkle with chopped spinach leaves. Serve with the remaining spinach leaves and sliced chilli pepper on the side.
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