Yogurt-Cucumber Soup with Chickpea Dip
Nutritional values
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 14.95 g | (15 %) | ||
| Fat | 24.89 g | (21 %) | ||
| Carbohydrates | 30.62 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.87 g | (23 %) |
| Vitamin A | 107.37 mg | (13,421 %) | ||
| Vitamin D | 0.39 μg | (2 %) | ||
| Vitamin E | 0.23 mg | (2 %) | ||
| Vitamin B₁ | 0.49 mg | (49 %) | ||
| Vitamin B₂ | 0.09 mg | (8 %) | ||
| Niacin | 2.83 mg | (24 %) | ||
| Vitamin B₆ | 0.19 mg | (14 %) | ||
| Folate | 133.73 μg | (45 %) | ||
| Pantothenic acid | 0.34 mg | (6 %) | ||
| Biotin | 1.33 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6.11 mg | (6 %) | ||
| Potassium | 516.01 mg | (13 %) | ||
| Calcium | 162.03 mg | (16 %) | ||
| Magnesium | 62.92 mg | (21 %) | ||
| Iron | 3.47 mg | (23 %) | ||
| Iodine | 0.5 μg | (0 %) | ||
| Zinc | 2.24 mg | (28 %) | ||
| Saturated fatty acids | 4.79 g | |||
| Cholesterol | 10.59 mg |
Ingredients
- For the chickpea dip
- 350 grams chickpeas (canned)
- 3 garlic cloves
- lemons
- salt
- ¼ tsp Cumin
- 150 grams Tahini (from a jar)
- 100 grams Bulgarian yogurt
- 2 Tbsps olive oil
- 2 tsps ground paprika
- 2 sprigs parsley
- 2 Tbsps Pine nuts
- For the yogurt-cucumber soup
- 1 large Cucumber
- 1 onion
- half of a red and half of a green Pepperoncini
- 1 Tbsp clarified butter
- 2 tsps ground ginger
- 200 grams Bulgara Yogurt (0.1% fat)
- salt
Preparation steps
For the chickpea dip, pour chickpeas into a colander and rinse under cold water. Puree with an immersion blender and strain through a sieve. Peel garlic cloves and crush finely with salt. Add to chickpeas and mix with tahini, lemon juice, cumin and yogurt. Season with salt and refrigerate, covered, 30 minutes. Mix olive oil with paprika. Rinse the parsley, shake dry and pluck leaves. Roast pine nuts in a dry pan. To serve, make indentations in the chickpea paste with a small spoon and press star-shaped grooves from the center to the edge of the bowl. Pour over olive oil mixture and garnish with pine nuts and parsley leaves.
For the yogurt-cucumber soup, peel onion and finely chop. Cut cucumber in half lengthwise, peel and scrape out the seeds with a spoon. Chop finely in a food processor. Rinse pepperoncini, remove seeds and chop half finely. Cut remaining half into thin rings. Heat the clarified butter and fry the onion briefly, then with sprinkle ginger. Stir yogurt into the onion, then add cucumber and chopped pepperoncini. Season with salt and refrigerate until cold, at least 1 hour. Garnish before serving with pepperoncini rings.
