Chicken Soup with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 84.7 μg | (141 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.7 mg | (239 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,544 mg | (39 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 440 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 chicken (approximately 1.3 kg)
- 4 large dried chili peppers
- 2 tsps Coriander
- 1 tsp Cumin
- 1 bunch Soup vegetables (carrot, leek, parsnip, or other aromatic vegetables such as celery or onion)
- salt
- 1 stalk Leeks
- 1 carrot
- 4 stalks Celery
- 1 Red chili pepper
- 300 grams Sweet potato
- 300 grams peeled, seeded Pumpkin
- 1 can black Beans (400 grams) (substitute kidney beans)
- cilantro
- 125 grams Tortilla chip
Preparation steps
Rinse the chicken inside and out and place with 2 liters (approximately 2 quarts) of water in a large pot. Bring to a boil and remove the foam with a slotted spoon, then add the chiles, coriander and cumin.
Rinse the soup vegetables well, trim and coarsely chop. Add the bouquet garni and 2 tsp salt to the chicken, bring to a boil and let cook covered for 1 hour.
Halve the leek lengthwise, rinse and cut into 2 cm (approximately 3/4 inch) cubes. Peel the carrot and quarter lengthwise. Trim and rinse the celery. Cut the carrot and celery into about 2 cm (approximately 3/4 inch) pieces. Cut the chile pepper into thin rings.
Peel the sweet potatoes and cut the pumpkin into 2 cm (approximately 3/4 inch) cubes. Put the beans in a colander and rinse with cold water.
The
Remove the chicken from the broth and pour the broth through a fine sieve. Remove the vegetables and spices. Boil the sweet potatoes and pumpkin in the broth. Cover and cook about 15 minutes over medium heat. Boil carrots and celery in the soup and let it cook covered for another 10 minutes over medium heat.
Meanwhile, skin the chicken, loosen the meat from the bones and chop. Add the chicken, beans, leek and chile rings to the broth and heat.
Season the soup with salt and pepper and sprinkle with cilantro leaves. Distribute tortilla chips in bowls, pour in soup and serve. Serve sprinkled with cilantro leaves.
