Your Recipe

Spiced Chicken and Chickpea Soup

Složka Množství Kalorie
Karotka 128g 52kcal
Kuřecí brojler, syrové maso, vykostěná prsa 453.59g 544kcal
Cizrna 425g 689kcal
Zázvor kořen 6g 5kcal
Kurkuma mletá 3.18g 10kcal
Česnek 9g 13kcal
Olivový olej 28g 248kcal
Citronová kůra 2g 1kcal
Sůl 4.5g 0kcal
Koriandr mletý 12g 36kcal
Baby špenát 90g 19kcal
Polévka, kuřecí vývar, s nízkým obsahem sodíku, konzervovaná 1036g 166kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 teaspoons ground coriander

1 teaspoon ground turmeric

¾ teaspoon kosher salt

1 pound boneless, skinless chicken thighs

2 tablespoons olive oil

1 cup thinly sliced carrots (from 3 small carrots)

1 tablespoon minced garlic (from 3 cloves)

1 tablespoon grated fresh ginger (from a 1-in. piece)

1 15-oz. can chickpeas, drained and rinsed

4 cups lower-sodium chicken broth

1 teaspoon lemon zest plus 1 Tbsp. fresh juice (from 1 lemon)

3 cups baby spinach

Directions
Combine coriander, turmeric, and salt in a small bowl. Rub chicken thighs evenly with mixture. Heat oil in a large pot or Dutch oven over medium-high. Add chicken; cook, undisturbed, until deep golden on 1 side, about 4 minutes. Transfer to a plate.

Add carrots to pot; cook, stirring often, until softened, about 2 minutes. Add garlic and ginger; cook, stirring constantly, until fragrant, about 1 minute. Add chicken, chickpeas, broth, and lemon zest.

Bring soup to a boil. Reduce heat to medium-low; simmer, covered, until carrots are tender and chicken is cooked through, about 15 minutes. Remove chicken, shred into bite-size pieces, and return to pot.

Add lemon juice and spinach to pot; cook, stirring constantly, until spinach wilts, about 1 minute.

nutriční údaje
Velikost porce 549 g | ml
Množství na porci 446
1864
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 2.4g 12%
Sodík 628mg 27%
Sacharidy celkem 39g 14%
Vláknina 11g 39%
Cukr 7g
Bílkoviny 42g 83%
Vitamin D 0mcg 0%
Vápník 122mg 9%
Železo 5.4mg 30%
Draslík 1216mg 26%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 342.158 mcg 38%
Thiamin [B1] 0.281 mg 23%
Riboflavin [B2] 0.421 mg 32%
Niacin [B3] 15.536 mg 97%
Kyselina pantotenová [B5] 2.109 mg 42%
Vitamin B6 1.213 mg 71%
Kobalamin [B12] 0.497 mcg 0%
Floát [B9] 225.592 mcg 0%
Vitamin C 11.289 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.268 mg 15%
Vitamin K 22.36 mcg 19%
Betain 8.15 mg 0%
Cholin 150.828 mg 27%
Carbohydrates
živina Množství DV
Sacharidy celkem 39.1 g 14%
Sugars 7 g 14%
Vláknina 10.9 g 39%
Carbohydrate 33.7 g 0%
Čisté sacharidy 32g
aminokyseliny
živina Množství DV
Alanin 1.935 g 0%
Arginin 2.66 g 0%
Kyselina asparagová 3.596 g 0%
Cystein 0.423 g 0%
kyselina glutamová 5.573 g 0%
Glycin 1.545 g 0%
Histidin 1.228 g 0%
Izoleucin 1.69 g 0%
Leucin 2.828 g 0%
Lysin 3.125 g 0%
Metionin 0.796 g 0%
Fenylalanin 1.563 g 0%
Prolin 1.224 g 0%
Serin 1.472 g 0%
Treonin 1.562 g 0%
Tryptofan 0.418 g 0%
Tyrosin 1.171 g 0%
Valin 1.751 g 0%
Minerály
živina Množství DV
Vápník 121.61 mg 9%
Měď 0.63 mg 70%
Fluorid 1.02 mcg 0%
Železo 5.43 mg 30%
Hořčík 122.94 mg 29%
Mangan 1.52 mg 66%
Fosfor 536.37 mg 43%
Draslík 1215.59 mg 26%
Selen 31.55 mcg 57%
Sodík 627.73 mg 27%
Zinek 3.04 mg 28%
další
živina Množství DV
Voda 448.748 g 0%
Popel 3.733 g 0%