Spinach Soup with Muffins
It is mainly thanks to spinach that one portion of the soup provides children and parents with a good half of their daily iron requirements. Chickpeas and peanuts also provide important minerals and fibre as well as B vitamins.
Do you want it to go faster? Then use 200 grams of frozen spinach for the soup and either pre-bake the muffins or serve them lukewarm.
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 491.7 μg | (820 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 29.6 μg | (66 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,035 mg | (26 %) | ||
| Calcium | 448 mg | (45 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 9.4 mg | (63 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 80 grams Pastry flour (type 1050)
- 1 heaping tsp Baking powder (approximately 5 grams)
- 75 grams salted Shelled peanut
- 100 grams Yogurt (low-fat)
- 5 Tbsps Canola oil
- salt
- peppers
- 1 egg
- Red pepper flakes (to taste)
- 500 grams young Spinach
- 1 onion
- 1 garlic clove
- 1 Tbsp ground Cumin
- 250 grams chickpeas (canned; drained weight)
- 300 milliliters Vegetable broth
- 250 grams Quark
- ½ small lemon
Preparation steps
Mix flour and baking powder in a bowl. Finely chop peanuts with a large knife or in a food processor.
Whisk yogurt in a bowl with 3 tablespoons oil, a pinch of salt, pepper to taste and egg. Add a few chile flakes to taste. Stir in flour mixture and peanuts.
Line a muffin tin with 6 wells with paper baking cups and pour in batter. Bake in preheated oven at 180°C (fan: 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) on the middle rack for 15-20 minutes.
Let muffins cool in tin for 5 minutes, then remove from tin and let cool on a wire rack for about 40 minutes.
Meanwhile, rinse spinach and remove coarse stems. Peel and finely chop onion and garlic.
Heat remaining oil in a large pot. Cook onion and garlic with cumin until soft. Add spinach and cook until wilted over medium heat.
Add chickpeas to pot with vegetable broth and season with salt and pepper.
Stir in quark and bring to a boil again. Puree with an immersion blender.
Squeeze the half lemon, season soup to taste with lemon juice and heat again. Serve with peanut muffins.