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Video: Light Soup With Zucchini And Chickpeas

Отличия серверных жестких дисков от десктопных
Video: Spanish Chickpea Stew | A Timeless Spanish Dish 2023, January
Light Soup With Zucchini And Chickpeas
Light Soup With Zucchini And Chickpeas
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Light soup with zucchini and chickpeas

Light soup with zucchini and chickpeas
Light soup with zucchini and chickpeas

How to cook Light Soup with Zucchini and Chickpeas

  1. Cut the zucchini into large cubes, finely chop the cabbage.
  2. Grate the carrots and cut the potatoes into large cubes.
  3. Cut the tomato into cubes.
  4. Heat oil and spices in a heavy-bottomed saucepan for a minute.
  5. Put the tomato and carrot, sauté for 3-5 minutes.
  6. Add cabbage, potatoes and a little water, simmer for 5 minutes.
  7. Add zucchini and boiled chickpeas to the vegetables, simmer for another 5 minutes.
  8. Pour the remaining water into a saucepan and add the tomato paste.
  9. Cook over medium heat for 10 minutes, add salt to the finished dish.

The soup is light and rich, if you want to reduce the calorie content, you can remove the potatoes from the soup and add more zucchini. Suitable for a vegetarian table and fasting people.

Enjoy your meal! Recipe author: Ellen86 Ingredients for Light Soup with Zucchini and Chickpeas:

  • Zucchini - 1 pc.
  • Carrots - 1 pc.
  • Cabbage - 300 gr.
  • Potatoes - 5 pcs.
  • Tomato - 1 pc.
  • Boiled chickpeas - 200 gr.
  • Tomato paste - 2 tablespoons
  • Spices (to taste) - 1 tbsp.
  • Salt (to taste) - 1 tablespoon
  • Water - 2 liters.
  • Sunflower oil - 2 tablespoons

Nutritional value of the dish "Light soup with zucchini and chickpeas" (per 100 grams):

Calories: 28.8 kcal.

Protein: 1 gr.

Fat: 0.7 gr.

Carbohydrates: 4.6 gr.

Servings: 10 First courses Lunch Dinner Child Vegetarian Fasting Cooker 30-60 minutes

Easy soup with zucchini and chickpeas - a step by step recipe with a photo

Ingredients
Ingredients
Step 1. Cut the courgette into large cubes
Step 1. Cut the courgette into large cubes
Step 2. Finely chop the cabbage
Step 2. Finely chop the cabbage
Step 3. Grate the carrots on a coarse grater
Step 3. Grate the carrots on a coarse grater
Step 4. Cut the potatoes into large cubes
Step 4. Cut the potatoes into large cubes
Step 5. Cut the tomato into cubes
Step 5. Cut the tomato into cubes
Step 6. In a saucepan with a thick bottom, heat the oil and spices for a minute
Step 6. In a saucepan with a thick bottom, heat the oil and spices for a minute
Step 7. Put the tomato and carrot, sauté for 3-5 minutes
Step 7. Put the tomato and carrot, sauté for 3-5 minutes
Step 8. Add cabbage, potatoes and some water. Simmer for 5 minutes
Step 8. Add cabbage, potatoes and some water. Simmer for 5 minutes
Step 9. Add zucchini and boiled chickpeas to the vegetables, simmer for another 5 minutes
Step 9. Add zucchini and boiled chickpeas to the vegetables, simmer for another 5 minutes
Step 10. Pour the remaining water into a saucepan and add the tomato paste. Boil
Step 10. Pour the remaining water into a saucepan and add the tomato paste. Boil
Ready dish: light soup with zucchini and chickpeas
Ready dish: light soup with zucchini and chickpeas

Components and calorie content of the recipe "Light soup with zucchini and chickpeas"

(calorie and bju data are calculated approximately, excluding boiling and frying)

Product Measure Weight, gr Bel, gr Fat, gr Angle, gr Cal, kcal
Zucchini
Zucchini

squash

1 PC 1000 6 3 46 240
Carrot
Carrot

carrot

1 PC 75 0.98 0.08 5.18 24
White cabbage
White cabbage

White cabbage

300 g 300 5.4 0.3 14.1 81
Potatoes
Potatoes

potatoes

5 pieces 500 ten 2 80.5 380
Tomato (tomato)
Tomato (tomato)

tomato (tomato)

1 PC 95 1.05 0.19 3.52 nineteen
Boiled chickpeas
Boiled chickpeas

boiled chickpeas

200 g 200 16.6 3.8 38.6 254
Tomato paste
Tomato paste

tomato paste

2 tbsp 60 1.5 0.18 10.02 48
Seasoning universal
Seasoning universal

seasoning universal

1 tbsp 12 0.94 0.08 1.54 10.68
Salt
Salt

salt

1 tbsp thirty 0 0 0 0
Water
Water

water

2 l 2000 0 0 0 0
Sunflower oil
Sunflower oil

sunflower oil

2 tbsp 20 0 19.98 0 180
Total 4292 42.5 29.6 199.5 1236.7
1 serving 429 4.2 3 19.9 123.7
100g one hundred 1 0.7 4.6 28.8

Recipe card

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Image
Image
  • First meal
  • Calories: <200
  • Proteins: <10
  • Fat: <5
  • Carbohydrates: <20
  • Lunch
  • Dinner
  • To kid
  • Vegetarian
  • During Lent
  • Plate
  • 30-60 minutes

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