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Ingredients

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Middle Eastern Vegetable Soup

Middle Eastern Vegetable Soup

with Chickpeas and Cilantro
40 min.
Time:
305
calories
Calories:
Ingredientsfor  
Ingredients
2 carrots (about 200 grams)
1 large Fennel bulb (about 400 grams)
1 onion
2 garlic cloves
1 pc fresh ginger (about 20 grams)
1 Tbsp olive oil
1 dried chili pepper
2 pcs Star anise
½ tsp ground Cumin
½ tsp allspice
salt
peppers
½ l Vegetable broth
2 Oranges
150 grams chickpeas (canned)
½ bunch cilantro
100 grams Cream cheese (0.2% fat)
How healthy are the main ingredients?
chickpeasgingerolive oilcarrotFennel bulbonion
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie305 cal.(15 %)
Protein20 g(20 %)
Fat9 g(8 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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

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