Tomato Chickpea Soup
Healthy, because
Even smarter
Nutritional values
Chickpeas provide this soup with vegetable protein, which is especially important for vegan people. The pulses also provide nerve and muscle supporting magnesium and digestive fibres.
For the vegetarians and the "all-eaters" among us, the soup can be refined with crumbled feta cheese. This increases the value of the total protein in the soup for the body.
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 13.5 g | (14 %) | ||
| Fat | 10.76 g | (9 %) | ||
| Carbohydrates | 47.93 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.25 g | (48 %) |
| Vitamin A | 864.74 mg | (108,093 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.75 mg | (15 %) | ||
| Vitamin B₁ | 1.32 mg | (132 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.28 mg | (36 %) | ||
| Vitamin B₆ | 0.46 mg | (33 %) | ||
| Folate | 231.62 μg | (77 %) | ||
| Pantothenic acid | 0.69 mg | (12 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35.82 mg | (38 %) | ||
| Potassium | 832.52 mg | (21 %) | ||
| Calcium | 162.35 mg | (16 %) | ||
| Magnesium | 87.13 mg | (29 %) | ||
| Iron | 5.63 mg | (38 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 2.21 mg | (28 %) | ||
| Saturated fatty acids | 1.17 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 30 milliliters sunflower oil
- 1 red onion
- 2 garlic cloves
- 2 tsps Cumin
- 1 tsp mild Curry powder
- 800 grams Canned tomatoes
- 175 grams carrots
- 50 grams red Lentils
- Oranges (juice and zest)
- 425 grams chickpeas
- 600 milliliters water
- salt
- freshly ground peppers
- 2 Tbsps chopped parsley
Preparation steps
Peel and chop the onion and garlic. Rinse the carrots, peel, quarter lengthwise and cut into pieces. Drain the tomatoes and cut into small pieces. Saute the onion, garlic, cumin and curry powder in hot oil for about 5 minutes.
Add the tomatoes, carrots and lentils. Saute for another 5 minutes. Add the orange juice and zest and deglaze with the water. Bring to a boil, cover and simmer over low heat for about 30 minutes.
Drain the chickpeas and pour into the soup. Season with salt and pepper. Briefly boil, garnish with parsley and serve hot.
