Vegetable Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 180 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 49 μg | (82 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 650 mg | (16 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 tsp rosemary (finely chopped)
- 3 Tbsps olive oil
- 100 grams chickpeas
- 150 grams potatoes
- 100 grams Green cabbage
- 50 grams Snow peas
- 100 grams Zucchini
- 1 Beefsteak tomato
- 2 bay leaves
- 1 carrot
- ½ Bell pepper
- 600 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 generous pinch Cumin
Preparation steps
The day before, cover chickpeas in water, cover and soak overnight. The next day, peel the onion and chop finely. Peel garlic and chop finely. Drain the chickpeas. Peel potato and cut into about 2 cm (approximately 3/4 inch) cubes. Trim cabbage, remove core, rinse and cut into large strips, removing the stalk and thick veins.
Rinse snow peas, trim and cut into 3-4 cm (approximately 1 1/4-inch) long pieces. Rinse the zucchini and cut into cubes. Blanch beefsteak tomato briefly, rinse in cold water and remove skins. Cut the flesh into small cubes. Peel the carrot and also cut into small cubes. Finely dice bell pepper .
Heat oil in a pot, add onion and sauté until translucent, then addgarlic and rosemary and cook for several minutes. Add chickpeas, carrot, potatoes, cabbage and bay leaves, sauté briefly and add the vegetable broth. Simmer for 15 minutes, then mix in the remaining vegetables and simmer another 5-10 minutes. Season with salt, pepper and cumin. To serve, divide the soup among warmed bowls. Serve with white bread, if desired.
