Vitamin B12 and biotin are found here with over 40 percent of your daily requirement. Biotin is known above all for its positive effect on skin, hair and fingernails. Vitamin B12 plays an important role in the formation of red blood cells, and it also strengthens the immune and nervous systems.
Crostini variant: Instead of scrambled eggs, crumble 100 g of low-fat sheep's cheese (25 percent fat in dry matter, 9 percent absolute), mix with the Ajwar, spread on the still unroasted baguette slices, then gratinate.
(Percentage of daily recommendation)
|Calorie||319 kcal||(15 %)|
|Protein||18 g||(18 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||26 g||(17 %)|
|Sugar added||0 g||(0 %)|
|Roughage||7.5 g||(25 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||1.7 μg||(9 %)|
|Vitamin E||5.1 mg||(43 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||5.5 mg||(46 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||75 μg||(25 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||21.5 μg||(48 %)|
|Vitamin B₁₂||1.2 μg||(40 %)|
|Vitamin C||21 mg||(22 %)|
|Potassium||416 mg||(10 %)|
|Calcium||177 mg||(18 %)|
|Magnesium||85 mg||(28 %)|
|Iron||5.5 mg||(37 %)|
|Iodine||19 μg||(10 %)|
|Zinc||2.5 mg||(31 %)|
|Saturated fatty acids||3.6 g|
|Uric acid||170 mg|
- 3 onions (each about 50 grams)
- 1 garlic
- 2 tablespoons olive oil
- 800 milliliters Vegetable broth
- 200 grams chopped Spinach (frozen)
- ½ bunch flat-leaf parsley
- 3 stalks Basil
- 4 eggs
- 2 tablespoons Ajvar
- 265 grams chickpeas (canned, drained weight)
- 8 slices Whole-grain baguette (about 100 grams)
- ½ teaspoon ground cilantro
- 4 teaspoons Sour cream (or to taste)
Peel the onions and garlic. Halve onions and cut into cubes. Finely chop garlic.
Heat 1 tablespoon olive oil in a pot. Cook onions and garlic until soft. Add 100 ml (approximately 1/2 cup) vegetable broth, bring to a boil, cover and simmer for about 5 minutes over low heat.
Add the frozen spinach to the pot, return to a boil, cover and cook over low heat for another 5 minutes.
Meanwhile, rinse parsley, shake dry, pluck off the leaves and chop coarsely. Rinse basil, shake dry and pluck the leaves.
Beat the eggs in a small bowl with Ajwar and 2 tablespoons water. Season with salt. Drain chickpeas, rinse under cold water and drain.
Place the baguette slices on a baking sheet and toast until golden brown under a preheated oven broiler.
Add the remaining vegetable broth with chickpeas and parsley to the vegetables and bring to a boil. Season with salt, pepper and ground coriander and keep warm. Puree with an immersion blender if desired, for a very creamy soup.
Heat the remaining olive oil in a non-stick pan. Add the beaten eggs and let thicken over medium heat. Scramble the eggs, pusing from the edge to the center repeatedly. Spoon scrambled eggs onto baguette slices and top with basil leaves. Sprinkle the soup with the remaining chickpeas and serve with sour cream and crostini.