Satisfying Vegan Food

Tomato Chickpea Soup

5
Average: 5 (4 votes)
(4 votes)
Tomato Chickpea Soup
share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
325
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie325 kcal(15 %)
Protein13.5 g(14 %)
Fat10.76 g(9 %)
Carbohydrates47.93 g(32 %)
Sugar added0 g(0 %)
Roughage14.25 g(48 %)
Vitamin A864.74 mg(108,093 %)
Vitamin D0 μg(0 %)
Vitamin E1.75 mg(15 %)
Vitamin B₁1.32 mg(132 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.28 mg(36 %)
Vitamin B₆0.46 mg(33 %)
Folate231.62 μg(77 %)
Pantothenic acid0.69 mg(12 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C35.82 mg(38 %)
Potassium832.52 mg(21 %)
Calcium162.35 mg(16 %)
Magnesium87.13 mg(29 %)
Iron5.63 mg(38 %)
Iodine0.75 μg(0 %)
Zinc2.21 mg(28 %)
Saturated fatty acids1.17 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
30 milliliters sunflower oil
1 red onion
2 garlic
2 teaspoons Cumin
1 teaspoon 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 tablespoons chopped parsley
How healthy are the main ingredients?
oniongarlicCumincarrotLentilOrange

Preparation steps

1.

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.

2.

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.

3.

Drain the chickpeas and pour into the soup. Season with salt and pepper. Briefly boil, garnish with parsley and serve hot.