Pureed Chickpea Soup

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Pureed Chickpea Soup
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
287
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie287 kcal(14 %)
Protein9.21 g(9 %)
Fat14.77 g(13 %)
Carbohydrates31.2 g(21 %)
Sugar added0 g(0 %)
Roughage7.11 g(24 %)
Vitamin A47.23 mg(5,904 %)
Vitamin D0 μg(0 %)
Vitamin E0.38 mg(3 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.07 mg(6 %)
Niacin1.76 mg(15 %)
Vitamin B₆0.18 mg(13 %)
Folate148.32 μg(49 %)
Pantothenic acid0.29 mg(5 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C4.32 mg(5 %)
Potassium334.75 mg(8 %)
Calcium77.61 mg(8 %)
Magnesium43.56 mg(15 %)
Iron2.77 mg(18 %)
Iodine0.75 μg(0 %)
Zinc1.34 mg(17 %)
Saturated fatty acids4.71 g
Cholesterol17.63 mg

Ingredients

for
4
Ingredients
2 tablespoons Oil
1 tablespoon butter
1 onion (finely chopped)
2 cloves garlic (finely chopped)
1 teaspoon ground Cumin
1 teaspoon Turmeric
2 cups canned chickpeas (garbanzos)
3 cups vegetable stock
4 tablespoons Sour cream
How healthy are the main ingredients?
chickpeasSour creamgarliconionCuminTurmeric

Preparation steps

1.
Heat the oil and butter in a large pan and gently cook the onions until soft but not brown.
2.
Add the garlic, cumin and turmeric, cook for 2 minutes then add the chickpeas and the stock. Bring to a boil and simmer for 15 minutes.
3.
Remove 4 tablespoons of the chickpeas to use as garnish then puree the mixture with a hand blender or in a food processor. Pass through a fine sieve if desired. Gently reheat, add 2 tablespoons of the sour cream and season with salt and pepper. Add a little more stock or water if the soup is too thick.
4.
Pour into bowls and garnish with the remaining chickpeas and sour cream.