Middle Eastern Vegetable Soup
Middle Eastern Vegetable Soup - Spiciness by the spoonful, in a hearty vegetarian soup
Healthy, because
Even smarter
Nutritional values
The aromatic stew contains a lot of flavour and a lot of valuable nutrients: chickpeas shine with fibre and minerals; the fresh vegetables and oranges provide the entire daily requirement of vitamins E and C.
This soup is supposed to be vegan? No problem, then replace the cream cheese with soft silk tofu.
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.8 mg | (132 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 991 mg | (25 %) | ||
| Calcium | 415 mg | (42 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 2 mg |
Ingredients
- Ingredients
- 2 carrots (about 200 grams)
- 1 large Fennel bulb (about 400 grams)
- 1 onion
- 2 garlic cloves
- 1 pc fresh ginger (about 20 grams)
- 1 Tbsp olive oil
- 1 dried chili pepper
- 2 pcs Star anise
- ½ tsp ground Cumin
- ½ tsp allspice
- salt
- peppers
- ½ l Vegetable broth
- 2 Oranges
- 150 grams chickpeas (canned)
- ½ bunch cilantro
- 100 grams Cream cheese (0.2% fat)
Kitchen utensils
Preparation steps
Peel carrots and cut into sticks.
Rinse and dry fennel. Reserve the fronds. Cut bulb into small dice.
Peel onion, garlic and ginger root, and cut into small dice.
Heat oil in a pot. Cook onion, garlic and ginger. Add chili, star anise, cumin and allspice. While stirring, cook until the spices are fragrant.
Add carrots and fennel and cook for another 3 minutes, while stirring frequently.
Season vegetables with salt and pepper, pour in broth and bring to a boil.
Cut oranges in half and squeeze the juice into the soup. Simmer for about 10 minutes on low heat.
Meanwhile, rinse and drain chickpeas, then add to the pot and simmer for 10 minutes.
Rinse cilantro, shake dry and pluck the leaves. Season soup with salt, pepper and spices to taste. Divide soup among bowls.
Use 2 moistened teaspoons to shape cream cheese cheese into small ovals, and place on soup. Sprinkle with cilantro and serve immediately.
