Your Recipe

Chickpea, Pumpkin, & Sage Stew

Ingrédient Quantité Calories
Carottes 61g 25kcal
Pâtes sèches 177g 657kcal
Huile d'olive 28g 248kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 425.243g 591kcal
Oignons, jaunes, crus 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.

Valeurs nutritives
Taille des portions 194 g | ml
Quantité par portion 388
1624
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 1.3g 7%
Sodium 275mg 12%
Total des glucides 60g 22%
Fibres alimentaires 9.1g 32%
Sucre 6.2g
Protéine 14g 27%
Vitamine D 0mcg 0%
Calcium 65mg 5%
Fer 2.7mg 15%
Potassium 320mg 7%
* 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 128.401 mcg 14%
Thiamine [B1] 0.433 mg 36%
Riboflavine [B2] 0.202 mg 16%
Niacine [B3] 3.475 mg 22%
Acide pantothénique [B5] 0.232 mg 5%
Vitamine B6 0.207 mg 12%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 226.944 mcg 0%
Vitamine C 2.749 mg 3%
Vitamine D 0 mcg 0%
Vitamine E 1.466 mg 10%
Vitamine K 9.886 mcg 8%
Bétaïne 62.903 mg 0%
Choline 8.045 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 60.3 g 22%
Sugars 6.2 g 12%
Fibres alimentaires 9.1 g 32%
Carbohydrate 34.5 g 0%
Glucides nets 54.1g
acides aminés
nutriment Quantité DV
Alanine 0.534 g 0%
Arginine 0.934 g 0%
Acide aspartique 1.193 g 0%
Cystéine 0.228 g 0%
Acide glutamique 3.41 g 0%
Glycine 0.516 g 0%
Histidine 0.345 g 0%
Isoleucine 0.561 g 0%
Leucine 0.99 g 0%
Lysine 0.652 g 0%
Méthionine 0.167 g 0%
Phénylalanine 0.709 g 0%
Proline 1.014 g 0%
Sérine 0.661 g 0%
Thréonine 0.514 g 0%
Tryptophane 0.157 g 0%
Tyrosine 0.301 g 0%
Valine 0.588 g 0%
Minéraux
nutriment Quantité DV
Calcium 65.42 mg 5%
Cuivre 0.41 mg 45%
Fluorure 8.45 mcg 0%
Fer 2.74 mg 15%
Magnésium 54.84 mg 13%
Manganèse 1.36 mg 59%
Phosphore 186.56 mg 15%
Potassium 320.17 mg 7%
Sélénium 31.28 mcg 57%
Sodium 275.05 mg 12%
Zinc 1.37 mg 12%
autres
nutriment Quantité DV
Eau 107.9 g 0%
Cendres 1.592 g 0%