Chickpea and Yogurt Soup with Meatballs
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 457 mg | (11 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 2 onions
- 200 grams Ground meat
- 1 egg yolk
- salt
- peppers
- 2 Tbsps olive oil
- ½ tsp Turmeric
- 2 garlic cloves
- 200 grams chickpeas (from a jar or can)
- 100 grams red Lentils
- ½ bunch parsley
- 2 Tbsps scallions
- 1 Tbsp freshly chopped cilantro
- 400 grams Yogurt (0.1% fat)
- 6 Tbsps sour Whipped cream
- mint (for garnishing)
Preparation steps
1.
Peel onions and chop. Mix ground meat with half of the onions and egg yolks, season with salt and pepper and form meatballs. Heat oil in a saucepan and sauté remaining onions until golden brown. Add turmeric and chopped garlic and sauté briefly. Add 1 liter (approximately 4 cups) of water. Add drained chickpeas and lentils, bring to a boil and simmer for about 30 minutes on low heat.
2.
Rinse parsley, spin dry and chop finely. Add meatballs, chopped herbs and yogurt to the soup. Simmer for another 10 minutes. Season with salt and pepper. Pour into bowls and garnish with a dollop of sour cream and mint leaves. Serve.
