Vegan Chickpea Soup
Vegan Chickpea Soup - Few ingredients and full flavor
Healthy, because
Even smarter
Nutritional values
Among other things, chickpeas contain plenty of magnesium. The mineral strengthens the nerves and supports the work of the muscles. In addition, the legumes score with lots of protein.
Our chickpea soup vegan can be super frozen - so you can prepare twice the amount right away and save plenty of time next time.
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 211.5 μg | (353 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 272 μg | (91 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 984 mg | (25 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 12 ozs Dried chickpeas
- 1 carrot
- 1 stalk Celery
- 1 onion
- 2 Tbsps olive oil
- 1 tsp ground Cumin
- 2 floury potatoes
- salt
- peppers
- Red pepper flakes
- ½ handful Radish sprout (alternatively cress)
Kitchen utensils
Preparation steps
Cover chickpeas with plenty of cold water and soak for at least 8 hours. Then drain, rinse and drain chickpeas.
Clean, wash, peel and finely dice the carrot and celery. Peel and finely dice the onion. Heat oil in a frying pan.
Saute onion in it for 2 minutes over medium heat. Add carrot and celery and stir-fry for 2 minutes over medium heat. Then add drained chickpeas and cumin and saute for 1-2 minutes over medium heat.
Add 32 ounces of water, bring to a boil, and simmer the soup over low heat for 40 minutes, skimming repeatedly as needed.
Meanwhile, peel potatoes, dice finely, add to pot and cook for another 20 minutes or so until tender. Remove 4 tablespoons chickpeas and set aside. Puree remaining contents of pot until creamy.
Chickpea soup vegan season with salt and pepper, distribute in bowls and sprinkle with chili flakes. Rinse sprouts in a sieve and add to soup with chickpeas set aside.
