Chunky Garbanzo Broth

Name: Chunky Garbanzo Broth
Total time: 25 min
Yield: 4
Ingredients: 4 cups ripe tomatoes; 4 tablespoons olive oil; 1 onion (finely chopped); 2 carrots (finely chopped); 2 stalks Celery (finely chopped); 2 cloves garlic (chopped); 2 small zucchini (sliced); 3.5 cups vegetable stock (or water); 1 sprig thyme; 1 bay leaf; 2 tablespoons tomato puree; 1.5 cups canned chickpeas (drained and rinsed); 0.5 bunch Basil (finely shredded); salt; peppers

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Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

Calories:

324

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	324 kcal	(15 %)
Protein	10.07 g	(10 %)
Fat	16.38 g	(14 %)
Carbohydrates	38.61 g	(26 %)
Sugar added	0 g	(0 %)
Roughage	9.59 g	(32 %)

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more nutritional values

Vitamin A	836.02 mg	(104,503 %)
Vitamin D	0 μg	(0 %)
Vitamin E	1.23 mg	(10 %)
Vitamin B₁	0.19 mg	(19 %)
Vitamin B₂	0.19 mg	(17 %)
Niacin	3.12 mg	(26 %)
Vitamin B₆	0.44 mg	(31 %)
Folate	165.05 μg	(55 %)
Pantothenic acid	0.63 mg	(11 %)
Biotin	6.73 μg	(15 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	44.89 mg	(47 %)
Potassium	891.99 mg	(22 %)
Calcium	107.98 mg	(11 %)
Magnesium	71.47 mg	(24 %)
Iron	3.58 mg	(24 %)
Iodine	0.75 μg	(0 %)
Zinc	1.63 mg	(20 %)
Saturated fatty acids	2.17 g
Cholesterol	0 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 cups
ripe tomatoes; 4 tablespoons
olive oil; 1
onion (finely chopped); 2
carrots (finely chopped); 2 stalks
Celery (finely chopped); 2 cloves
garlic (chopped); 2
small zucchini (sliced); 3 ½ cups
vegetable stock (or water); 1 sprig
thyme; 1
bay leaf; 2 tablespoons
tomato puree; 1 ½ cups
canned chickpeas (drained and rinsed); ½ bunch
Basil (finely shredded); salt; peppers

How healthy are the main ingredients?

tomato olive oil onion carrot Celery garlic

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Preparation steps

Drop the tomatoes into boiling water for 30 seconds. Drain well then peel away the skins and remove the seeds. Chop the flesh and set aside.

Heat the oil in a large pan and gently cook the onion, carrots and celery for 3 minutes. Add the garlic, cook for 1 minute then stir in the courgettes.

Pour over the stock, add the thyme and bay leaf and bring to a boil. Add the tomato puree, the chopped tomatoes and the chickpeas. Simmer gently for 15-20 minutes or until the vegetables are tender.

Season with salt and pepper and serve in warmed bowls garnished with the shredded basil.