EatSmarter exclusive recipe

Middle Eastern Vegetable Soup

with Chickpeas and Cilantro
5
Average: 5 (2 votes)
(2 votes)
Middle Eastern Vegetable Soup

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

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
305
calories
Calories

Healthy, because

Even smarter

Nutritional values

The aromatic stew contains a lot of flavour and a lot of valuable nutrients: chickpeas shine with fibre and minerals; the fresh vegetables and oranges provide the entire daily requirement of vitamins E and C.

This soup is supposed to be vegan? No problem, then replace the cream cheese with soft silk tofu.

1 serving contains
(Percentage of daily recommendation)
Calorie305 kcal(15 %)
Protein20 g(20 %)
Fat9 g(8 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Vitamin A2.8 mg(350 %)
Vitamin D0 μg(0 %)
Vitamin E15.8 mg(132 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate151 μg(50 %)
Pantothenic acid1.4 mg(23 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C135 mg(142 %)
Potassium991 mg(25 %)
Calcium415 mg(42 %)
Magnesium131 mg(44 %)
Iron8.5 mg(57 %)
Iodine36 μg(18 %)
Zinc2.3 mg(29 %)
Saturated fatty acids1.6 g
Uric acid197 mg
Cholesterol2 mg
Development of this recipe:

Ingredients

for
2
Ingredients
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
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

1.
Middle Eastern Vegetable Soup preparation step 1

Peel carrots and cut into sticks.

2.
Middle Eastern Vegetable Soup preparation step 2

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

3.
Middle Eastern Vegetable Soup preparation step 3

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

4.
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.

5.
Middle Eastern Vegetable Soup preparation step 5

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

6.
Middle Eastern Vegetable Soup preparation step 6

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

7.
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.

8.
Middle Eastern Vegetable Soup preparation step 8

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

9.
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.

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.