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EatSmarter exclusive recipe

Middle Eastern Vegetable Soup

with Chickpeas and Cilantro

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Middle Eastern Vegetable Soup
305
calories
Calories

Middle Eastern Vegetable Soup - Spiciness by the spoonful, in a hearty vegetarian soup

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Print
easy
Difficulty
40 min.
Preparation
Nutritions
1 serving contains
Fat9 g
Saturated Fat Acids1.6 g
Protein20 g
Roughage16 g
Sugar added0 g
Calorie305
Carbohydrates/g34
Bread exchange unit3
Cholesterol/mg2
Uric acid/mg197
Vitamin A/mg2.8
Vitamin D/μg0
Vitamin E/mg15.8
Vitamin B₁/mg0.4
Vitamin B₂/mg0.4
Niacin/mg5.6
Vitamin B₆/mg0.3
Folate/μg151
Pantothenic acid/mg1.4
Biotin/μg14.2
Vitamin B₁₂/μg0.5
Vitamin C/mg135
Potassium/mg991
Calcium/mg415
Magnesium/mg131
Iron/mg8.5
Iodine/μg36
Zinc/mg2.3
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
2
Carrots (about 200 grams)
1
large Fennel bulb (about 400 grams)
1
2
1 piece
fresh Ginger root (about 20 grams)
1 tablespoon
1
2 pieces
½ teaspoon
½ teaspoon
½ liter
2
150 grams
Chickpeas (canned)
½ bunch
100 grams
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Preparation

Kitchen utensils

1 Peeler, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Pot, 1 Wooden spoon, 1 Measuring cups, 1 Citrus juicer, 1 Sieve, 1 Can opener, 2 Teaspoons, 1 Tablespoon, 1 Ladle

Preparation steps

Step 1/10
Middle Eastern Vegetable Soup preparation step 1

Peel carrots and cut into sticks.

Step 2/10
Middle Eastern Vegetable Soup preparation step 2

Rinse and dry fennel. Reserve the fronds. Cut bulb into small dice.

Step 3/10
Middle Eastern Vegetable Soup preparation step 3

Peel onion, garlic and ginger root, and cut into small dice.

Step 4/10
Middle Eastern Vegetable Soup preparation step 4

Heat oil in a pot. Cook onion, garlic and ginger. Add chili, star anise, cumin and allspice. While stirring, cook until the spices are fragrant.

Step 5/10
Middle Eastern Vegetable Soup preparation step 5

Add carrots and fennel and cook for another 3 minutes, while stirring frequently.

Step 6/10
Middle Eastern Vegetable Soup preparation step 6

Season vegetables with salt and pepper, pour in broth and bring to a boil.

Step 7/10
Middle Eastern Vegetable Soup preparation step 7

Cut oranges in half and squeeze the juice into the soup. Simmer for about 10 minutes on low heat.

Step 8/10
Middle Eastern Vegetable Soup preparation step 8

Meanwhile, rinse and drain chickpeas, then add to the pot and simmer for 10 minutes.

Step 9/10
Middle Eastern Vegetable Soup preparation step 9

Rinse cilantro, shake dry and pluck the leaves. Season soup with salt, pepper and spices to taste. Divide soup among bowls.

Step 10/10
Middle Eastern Vegetable Soup preparation step 10

Use 2 moistened teaspoons to shape cream cheese cheese into small ovals, and place on soup. Sprinkle with cilantro and serve immediately.

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