Your Recipe

CHICKPEA AND SPINACH SOUP FLAVORED WITH CUMIN AND TAHINI

Ingrédient Quantité Calories
Pommes de terre 213g 164kcal
Épinards 141.75g 33kcal
Tahini 60g 357kcal
Ail 9g 13kcal
Eau du robinet 60g 0kcal
Huile d'olive 28g 248kcal
Poivre de cayenne 0.7g 2kcal
Safran 0.21g 1kcal
Oignons rouges, crus 98.5g 43kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, cuits, bouillis, sans sel 328g 538kcal
Amidon de maïs 1.27g 5kcal
Cumin, moulu 4.8g 18kcal
Bouillon, poulet, fait maison 735g 265kcal
Coriandre moulue 3g 9kcal

Recipe Instructions:

INGREDIENTS
2 Tbs. Olive oil
3 cloves garlic, sliced
½ large red onion, ½ chopped, ½ thinly sliced
1½ tsp. cumin, roated and ground
1½ tsp corriander, roasted and ground
3 cups stock
1 medium potato, peeled and cut into small cubes
pinch saffron
1½ to 2 cups cooked chickpeas
½ tsp. cornstarch
¼ cup water
4 Tbs. Tahini
5 oz. spinach
¼ tsp. cayenne
INSTRUCTIONS
In large stock pot, heat the oil and saute the onion and garlic over medium-high heat until softened. Stir in the cumin and corriander and cook until fragrant, about 2 to 3 minutes.
Add the stock, the saffron, and potato. Bring to a boil, reduce heat and simmer about 15 minutes. Add the chickpeas and simmer an additional 5 minutes.
Whisk together the cornstarch, water, and tahini. Add to soup incrementally while stirring, Add spinach and cayenne. Simmer an additional several minutes to blend flavors and thicken.

Valeurs nutritives
Taille des portions 1683 g | ml
Quantité par portion 1695
7092
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 80g 103%
Gras saturés 12g 60%
Sodium 1283mg 56%
Total des glucides 189g 69%
Fibres alimentaires 42g 152%
Sucre 36g
Protéine 69g 138%
Vitamine D 0mcg 0%
Calcium 707mg 54%
Fer 26mg 146%
Potassium 4044mg 86%
* 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 694.933 mcg 77%
Thiamine [B1] 1.711 mg 143%
Riboflavine [B2] 1.493 mg 115%
Niacine [B3] 20.335 mg 127%
Acide pantothénique [B5] 2.128 mg 43%
Vitamine B6 2.056 mg 121%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 968.342 mcg 0%
Vitamine C 100.017 mg 111%
Vitamine D 0 mcg 0%
Vitamine E 8.675 mg 58%
Vitamine K 721.333 mcg 601%
Bétaïne 145.89 mg 0%
Choline 280.338 mg 51%
Carbohydrates
nutriment Quantité DV
Total des glucides 189.3 g 69%
Sugars 35.9 g 72%
Fibres alimentaires 42.4 g 152%
Carbohydrate 58.7 g 0%
Glucides nets 153.4g
acides aminés
nutriment Quantité DV
Alanine 2.127 g 0%
Arginine 4.753 g 0%
Acide aspartique 5.771 g 0%
Cystéine 0.703 g 0%
Acide glutamique 8.666 g 0%
Glycine 2.239 g 0%
Histidine 1.276 g 0%
Isoleucine 2.054 g 0%
Leucine 3.404 g 0%
Lysine 2.771 g 0%
Méthionine 0.867 g 0%
Phénylalanine 2.471 g 0%
Proline 1.968 g 0%
Sérine 2.345 g 0%
Thréonine 1.833 g 0%
Tryptophane 0.608 g 0%
Tyrosine 1.412 g 0%
Valine 2.264 g 0%
Minéraux
nutriment Quantité DV
Calcium 706.63 mg 54%
Cuivre 3.07 mg 341%
Fluorure 42.72 mcg 0%
Fer 26.26 mg 146%
Magnésium 447.62 mg 107%
Manganèse 6.41 mg 279%
Phosphore 1472.68 mg 118%
Potassium 4043.75 mg 86%
Sélénium 54.13 mcg 98%
Sodium 1283 mg 56%
Zinc 10.88 mg 99%
autres
nutriment Quantité DV
Eau 1328.076 g 0%
Cendres 16.67 g 0%