Chicken and Chickpea Soup with Flat Bread, Herbs and Lemon
Nutritional values
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 70 g | (71 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 66.3 μg | (111 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 41 mg | (342 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,099 mg | (27 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 539 mg | |||
| Cholesterol | 155 mg | |||
| Complete sugar | 3 g |
Ingredients
- For the soup
- 1 chicken (about 1.5 kg)
- 3 garlic cloves
- 1 Tomato
- ¼ lemon
- 2 Red chili peppers
- 2 tsps dried oregano
- 2 bay leaves
- 1 tsp Cumin
- 100 grams dried chickpeas
- 100 grams Red Lentils
- salt
- freshly ground peppers
- cilantro (to garnish)
Preparation steps
For the soup, boil water in a large pot and blanch the chicken for 1 minute. Rinse off with cold water. Return the chicken to the pot and boil, covered, with cold water. Skim off any foam that appears.
Peel and separate the garlic and cut in half. Rinse and halve the tomatoes. Rinse the lemon in hot water, grate the peel and squeeze out the juice. Halve and trim the chiles. Remove the seeds, rinse and chop coarsely.
Add everything, along with the oregano, bay leaves and cumin seeds, to the chicken and leave to simmer for about 1.5 hours.
Allow the chicken broth to cool overnight.
Soak the chickpeas overnight in cold water.
Pour the broth through a sieve. Measure about 1 liter (approximately 4 cups) and boil the chickpeas in it for about 1 hour until almost soft. In the last 15 minutes, add the lentils.
Remove the skin and bones from the chicken and divide the meat into strips.
Cut the flatbread into cubes and toast in a dry skillet (or under the grill). Rinse the lemon and cut into wedges. Mix the herbs. Distribute the bread and herbs into bowls.
Boil the soup with the chicken strips, season with salt and pepper, and pour into bowls.
Serve garnished with coriander leaves.
