Vegan Garbanzo Bean and Spinach Soup
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 13 h. 20 min.
Ready in
Calories:
99
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 99 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 126 μg | (210 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 211 mg | (5 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 ½ cups dried chickpeas (soaked overnight and drained)
- ¼ cup good-quality olive oil
- 1 large onion (peeled and coarsely chopped)
- 1 Tbsp minced garlic cloves
- 2 bay leaves
- ½ tsp crushed Red pepper flakes
- 8 cups water
- 13 cups Spinach (thick stems removed and coarsely chopped)
- salt (to taste)
Preparation steps
1.
In a large saucepan, cover the chickpeas with 3 inches of cold water and bring to a boil. Cover partially, reduce heat and simmer until the chickpeas are tender, about 1 hour; drain and set aside.
2.
Rinse out the saucepan and add the olive oil. Add the chopped onion and cook medium-high heat, stirring occasionally, until lightly browned, about 6 to 8 minutes. Add the garlic, bay leaves and crushed red pepper and cook for 2 minutes. Add the water and bring to a boil. Add the chickpeas and cook over medium heat until very tender, about 10 minutes. Add the spinach and cook until just wilted, about 2 minutes. Remove the bay leaves.
3.
Season with salt. Ladle into soup bowls and serve.
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