Chickpea and Millet Soup with Tomatoes
Chickpea and millet soup with tomatoes - This healthy stew is real soul food for cold days.
Healthy, because
Even smarter
Nutritional values
The plant pigment lycopene in tomatoes belongs to the carotenoids and has a cell-protective effect. This substance is particularly present in high concentrations in the cooked variety.
Vegans can also enjoy this soup by simply omitting the cheese.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 682 mg | (17 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 30 ozs Savoy cabbage
- 1 onion
- 2 garlic cloves
- 2 Tbsps Canola oil
- 14 ozs Tomatoes (chopped, can)
- 10 ozs Vegetable broth
- salt
- peppers
- 20 ozs chickpeas (can; drained weight)
- 2 parsley
- ¾ oz Cheese (e.g. Emmental, Gouda)
- 1 tsp dried marjoram
- 4 slices Whole Wheat Bread
Preparation steps
Remove the outer leaves from the savoy cabbage, clean the remaining cabbage, wash, shake dry, remove the hard stalk and cut into strips. Peel and finely chop the onion and garlic.
In a saucepan, heat the oil. Sauté onion and garlic for 1-2 minutes, add savoy cabbage and tomatoes and fill up with broth. Season with salt and pepper and simmer over medium heat for 35-40 minutes.
Meanwhile, rinse chickpeas and drain. Wash parsley, shake dry, pluck leaves and chop coarsely. Finely grate cheese.
Mix chickpeas and parsley into soup and boil for about 5 minutes. Season soup with marjoram, pour into soup bowls and sprinkle with cheese. Serve with bread.
