Your Recipe

Chickpea, Pumpkin, & Sage Stew

Zutat  Menge  Kalorien 
Karotten, roh 61g 25kcal
Nudeln trocken 177g 657kcal
Olivenöl 28g 248kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 425.243g 591kcal
Zwiebeln, gelb, roh 85g 32kcal

Recipe Instructions:

Ingredients
2 tablespoons olive oil, plus more for drizzling
1 medium carrot, chopped
1/2 medium yellow onion, chopped
1 small bunch sage leaves (6 to 8)
one 15-ounce can chickpeas
one 15-ounce can pure pumpkin purée
1 quart chicken broth, store-bought or homemade
1 1/2 cups ditalini, tubetti, or other small pasta like orzo

Directions
Heat oil in a medium saucepan over medium heat. Add carrot, onion, and sage and cook, stirring occasionally, until carrot and onion are crisp and tender and sage is beginning to brown, about 5 minutes.
Stir in chickpeas, pumpkin purée, and broth; bring to a boil. Add pasta and quickly simmer until pasta is al dente and soup has thickened, about 8 minutes. Divide soup among serving bowls and drizzle with oil before serving.

Nährwertangaben 
Portionsgröße  194 g | ml
Menge pro Portion  388
1624
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.3g 7%
Natrium 275mg 12%
Gesamte Kohlenhydrate  60g 22%
Ballaststoffe  9.1g 32%
Zucker  6.2g
Protein  14g 27%
Vitamin D 0mcg 0%
Kalzium 65mg 5%
Eisen  2.7mg 15%
Kalium 320mg 7%
* 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 128.401 mcg 14%
Thiamin [B1] 0.433 mg 36%
Riboflavin [B2] 0.202 mg 16%
Niacin [B3] 3.475 mg 22%
Pantothensäure [B5] 0.232 mg 5%
Vitamin B6 0.207 mg 12%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 226.944 mcg 0%
Vitamin C 2.749 mg 3%
Vitamin D 0 mcg 0%
Vitamin E 1.466 mg 10%
Vitamin K 9.886 mcg 8%
Betain 62.903 mg 0%
Cholin 8.045 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  60.3 g 22%
Sugars 6.2 g 12%
Ballaststoffe  9.1 g 32%
Carbohydrate 34.5 g 0%
Netto-Kohlenhydrate 54.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.534 g 0%
Arginin 0.934 g 0%
Asparaginsäure 1.193 g 0%
Cystein 0.228 g 0%
Glutaminsäure 3.41 g 0%
Glycin 0.516 g 0%
Histidin 0.345 g 0%
Isoleucin 0.561 g 0%
Leucin 0.99 g 0%
Lysin 0.652 g 0%
Methionin 0.167 g 0%
Phenylalanin 0.709 g 0%
Prolin 1.014 g 0%
Serin 0.661 g 0%
Threonin 0.514 g 0%
Tryptophan 0.157 g 0%
Tyrosin 0.301 g 0%
Valin 0.588 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.42 mg 5%
Kupfer 0.41 mg 45%
Fluorid 8.45 mcg 0%
Eisen  2.74 mg 15%
Magnesium 54.84 mg 13%
Mangan 1.36 mg 59%
Phosphor 186.56 mg 15%
Kalium 320.17 mg 7%
Selen 31.28 mcg 57%
Natrium 275.05 mg 12%
Zink 1.37 mg 12%
andere
Nährstoff Menge  DV
Wasser 107.9 g 0%
Asche 1.592 g 0%