Creamy Chickpea Soup with Coconut Fried Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 47.1 μg | (79 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 922 mg | (23 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 21 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 250 grams canned chickpeas
- 1 onion
- 1 garlic clove
- 2 tsps Curry powder
- 1 Tbsp vegetable oil
- 150 grams Red Lentils
- 200 milliliters Coconut milk
- 800 milliliters Vegetable broth
- 300 grams fish fillets (such as cod)
- salt
- freshly ground peppers
- 1 egg white (beaten)
- 60 grams Shredded coconut
- vegetable oil (for frying)
- 1 Tbsp Lime juice
- cayenne pepper
- freshly cut mint (for garnish)
- Curry (to taste)
Preparation steps
Rinse and drain the chickpeas. Peel and finely chop the onion and garlic. Sauté the onion and garlic in vegetable oil for 1-2 minutes, until softened. Season with the curry powder and add the chickpeas, red lentils, coconut milk and vegetable broth. Cover and simmer for about 15 minutes.
Rinse the fish, pat dry and cut lengthwise into 4 strips. Season with salt and pepper and dip in the beaten egg white. Coat with the desiccated coconut and fry in hot oil for about 2-3 minutes, until golden brown. Drain on paper towels.
Puree the soup with an immersion blender, adding a bit more vegetable broth if it seems too thick. Season with lime juice, salt and cayenne pepper. Ladle into bowls, top with a piece of the coconut fried fish and garnish with fresh mint and a sprinkle of curry powder.
