Your Recipe

Spiced Chicken and Chickpea Soup

Ingrédient Quantité Calories
Carottes 128g 52kcal
Chicken broiler, raw, meat only boneless breast 453.59g 544kcal
Pois chiches 425g 689kcal
Racine de gingembre 6g 5kcal
Curcuma moulu 3.18g 10kcal
Ail 9g 13kcal
Huile d'olive 28g 248kcal
Zeste de citron 2g 1kcal
Sel, casher 4.5g 0kcal
Coriandre moulue 12g 36kcal
Épinards, bébé 90g 19kcal
Soupe, bouillon de poulet, faible en sodium, en conserve 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.

Valeurs nutritives
Taille des portions 549 g | ml
Quantité par portion 446
1864
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 2.4g 12%
Sodium 628mg 27%
Total des glucides 39g 14%
Fibres alimentaires 11g 39%
Sucre 7g
Protéine 42g 83%
Vitamine D 0mcg 0%
Calcium 122mg 9%
Fer 5.4mg 30%
Potassium 1216mg 26%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 342.158 mcg 38%
Thiamine [B1] 0.281 mg 23%
Riboflavine [B2] 0.421 mg 32%
Niacine [B3] 15.536 mg 97%
Acide pantothénique [B5] 2.109 mg 42%
Vitamine B6 1.213 mg 71%
Cobalamine [B12] 0.497 mcg 0%
Floate [B9] 225.592 mcg 0%
Vitamine C 11.289 mg 13%
Vitamine D 0 mcg 0%
Vitamine E 2.268 mg 15%
Vitamine K 22.36 mcg 19%
Bétaïne 8.15 mg 0%
Choline 150.828 mg 27%
Carbohydrates
nutriment Quantité DV
Total des glucides 39.1 g 14%
Sugars 7 g 14%
Fibres alimentaires 10.9 g 39%
Carbohydrate 33.7 g 0%
Glucides nets 32g
acides aminés
nutriment Quantité DV
Alanine 1.935 g 0%
Arginine 2.66 g 0%
Acide aspartique 3.596 g 0%
Cystéine 0.423 g 0%
Acide glutamique 5.573 g 0%
Glycine 1.545 g 0%
Histidine 1.228 g 0%
Isoleucine 1.69 g 0%
Leucine 2.828 g 0%
Lysine 3.125 g 0%
Méthionine 0.796 g 0%
Phénylalanine 1.563 g 0%
Proline 1.224 g 0%
Sérine 1.472 g 0%
Thréonine 1.562 g 0%
Tryptophane 0.418 g 0%
Tyrosine 1.171 g 0%
Valine 1.751 g 0%
Minéraux
nutriment Quantité DV
Calcium 121.61 mg 9%
Cuivre 0.63 mg 70%
Fluorure 1.02 mcg 0%
Fer 5.43 mg 30%
Magnésium 122.94 mg 29%
Manganèse 1.52 mg 66%
Phosphore 536.37 mg 43%
Potassium 1215.59 mg 26%
Sélénium 31.55 mcg 57%
Sodium 627.73 mg 27%
Zinc 3.04 mg 28%
autres
nutriment Quantité DV
Eau 448.748 g 0%
Cendres 3.733 g 0%