Chickpeas and Chard Soup
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
216
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 38 μg | (63 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 568 mg | (14 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 306 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 1 shallot
- 2 garlic cloves
- 2 sticks Celery
- 1 stalk Leeks
- 500 grams chickpeas (canned)
- 1 Tbsp olive oil
- 600 milliliters Vegetable broth
- 250 grams Swiss chard
- salt
- freshly ground peppers
Preparation steps
1.
Peel shallot and garlic and chop finely. Rinse and dry celery and leek, dice finely.
2.
Rinse chickpeas in a colander and drain well.
3.
Heat oil in a saucepan and saute shallot and garlic until translucent. Add celery and leek and saute briefly, add chickpeas and broth. Simmer for about 20 minutes on meduim heat.
4.
Rinse and shake dry chard, separate leaves. Cut hard stalks and leaves into thin strips.
5.
Puree soup coarsely (some chickpeas should remain whole) and add chard. Heat through and season with salt and pepper. Pour into bowls and serve.
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