EatSmarter exclusive recipe

Spinach-Chickpea Soup

with Scrambled Egg-Crostini
3.333335
Average: 3.3 (3 votes)
(3 votes)
Spinach-Chickpea Soup

Spinach-Chickpea Soup - Spinach provides the color of the soup, Ajwar colors and seasons the scrambled eggs

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 45 min.
Ready in
Calories:
319
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie319 kcal(15 %)
Protein18 g(18 %)
Fat15 g(13 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.7 mg(88 %)
Vitamin D1.7 μg(9 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.3 mg(21 %)
Folate75 μg(25 %)
Pantothenic acid1.6 mg(27 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C21 mg(22 %)
Potassium416 mg(10 %)
Calcium177 mg(18 %)
Magnesium85 mg(28 %)
Iron5.5 mg(37 %)
Iodine19 μg(10 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.6 g
Uric acid170 mg
Cholesterol240 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
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
salt
265 grams chickpeas (canned, drained weight)
8 slices Whole-grain baguette (about 100 grams)
peppers
½ teaspoon ground cilantro
4 teaspoons Sour cream (or to taste)
How healthy are the main ingredients?
chickpeasSpinacholive oilSour creamparsleyonion
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Small bowl, 1 Fork, 1 Sieve, 1 Baking sheet, 1 Immersion blender (optional), 1 Teaspoon, 1 Non-stick pan, 1 Slotted spatula

Preparation steps

1.
Spinach-Chickpea Soup preparation step 1

Peel the onions and garlic. Halve onions and cut into cubes. Finely chop garlic.

2.
Spinach-Chickpea Soup preparation step 2

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.

3.
Spinach-Chickpea Soup preparation step 3

Add the frozen spinach to the pot, return to a boil, cover and cook over low heat for another 5 minutes.

4.
Spinach-Chickpea Soup preparation step 4

Meanwhile, rinse parsley, shake dry, pluck off the leaves and chop coarsely. Rinse basil, shake dry and pluck the leaves.

5.
Spinach-Chickpea Soup preparation step 5

Beat the eggs in a small bowl with Ajwar and 2 tablespoons water. Season with salt. Drain chickpeas, rinse under cold water and drain. 

6.
Spinach-Chickpea Soup preparation step 6

Place the baguette slices on a baking sheet and toast until golden brown under a preheated oven broiler.

7.
Spinach-Chickpea Soup preparation step 7

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. 

8.
Spinach-Chickpea Soup preparation step 8

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.