Your Recipe

Spiced Chicken and Chickpea Soup

Zutat  Menge  Kalorien 
Karotten, roh 128g 52kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 453.59g 544kcal
Kichererbsen 425g 689kcal
Ingwerwurzel 6g 5kcal
Kurkuma gemahlen 3.18g 10kcal
Knoblauch 9g 13kcal
Olivenöl 28g 248kcal
Zitronenschalen 2g 1kcal
Salz, koscher 4.5g 0kcal
Koriander gemahlen 12g 36kcal
Spinat, Babyspinat 90g 19kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 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.

Nährwertangaben 
Portionsgröße  549 g | ml
Menge pro Portion  446
1864
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.4g 12%
Natrium 628mg 27%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  11g 39%
Zucker  7g
Protein  42g 83%
Vitamin D 0mcg 0%
Kalzium 122mg 9%
Eisen  5.4mg 30%
Kalium 1216mg 26%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.109 mg 42%
Vitamin B6 1.213 mg 71%
Cobalamin [B12] 0.497 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39.1 g 14%
Sugars 7 g 14%
Ballaststoffe  10.9 g 39%
Carbohydrate 33.7 g 0%
Netto-Kohlenhydrate 32g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.935 g 0%
Arginin 2.66 g 0%
Asparaginsäure 3.596 g 0%
Cystein 0.423 g 0%
Glutaminsäure 5.573 g 0%
Glycin 1.545 g 0%
Histidin 1.228 g 0%
Isoleucin 1.69 g 0%
Leucin 2.828 g 0%
Lysin 3.125 g 0%
Methionin 0.796 g 0%
Phenylalanin 1.563 g 0%
Prolin 1.224 g 0%
Serin 1.472 g 0%
Threonin 1.562 g 0%
Tryptophan 0.418 g 0%
Tyrosin 1.171 g 0%
Valin 1.751 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 121.61 mg 9%
Kupfer 0.63 mg 70%
Fluorid 1.02 mcg 0%
Eisen  5.43 mg 30%
Magnesium 122.94 mg 29%
Mangan 1.52 mg 66%
Phosphor 536.37 mg 43%
Kalium 1215.59 mg 26%
Selen 31.55 mcg 57%
Natrium 627.73 mg 27%
Zink 3.04 mg 28%
andere
Nährstoff Menge  DV
Wasser 448.748 g 0%
Asche 3.733 g 0%