Moroccan Chickpeas Soup with Beef
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 13 h. 25 min.
Ready in
Calories:
302
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 12 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 827 mg | (21 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 200 grams dried chickpeas
- 2 onions
- 2 garlic cloves
- 1 carrot
- 300 grams potatoes
- 250 grams cooked Beef
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- salt
- freshly ground peppers
- ½ tsp ground ginger
- 1 generous pinch Caraway
- ½ tsp Cumin
- 250 grams Diced tomatoes
- 1 l vegetable stock (or veal stock)
- lemon juice
- 1 Tbsp mixed, chopped Fresh herbs for sprinkling)
Preparation steps
1.
Soak chickpeas overnight in cold water.
2.
Next day, peel onions and garlic and chop finely. Peel carrot and potatoes, slice carrot and cut potatoes into 2 cm cubes (approximately 1 inch). Cut beef into bite-sized pieces.
3.
Heat oil in a saucepan and saute onions and garlic for a few minutes. Add carrot and saute briefly. Add tomato paste, chickpeas and season with salt, pepper, ginger, caraway and cumin powder. Add tomatoes.
4.
Simmer for about 20 minutes on low heat. Add potatoes and beef and simmer for another 20 minutes. Add a little water, if needed. Add lemon juice and season with salt to taste. Pour into bowls and sprinkle with herbs. Serve.
