Autumn vegetable soup with cheesy toasts

Very Healthy
Health score
100%
Autumn vegetable soup with cheesy toasts
35 min.
4
477kcal

Suggestions


As the leaves start to turn and the air becomes crisp, there's nothing quite like a warm bowl of Autumn Vegetable Soup to embrace the cozy season. Bursting with vibrant flavors and rich in nutrients, this delightful soup is the perfect way to indulge in the fresh produce that autumn has to offer. With its melodic blend of tender vegetables, creamy chickpeas, and aromatic herbs, every spoonful is a warming hug on a chilly day.

This recipe shines not just for its incredible taste but also for its health benefits. With a perfect health score of 100, it’s a guilt-free addition to your lunch or dinner table that’s sure to please everyone. Paired with cheesy toasts that are golden-brown and bubbling, the meal is not only satisfying but also a festive way to celebrate the season's bountiful harvest.

In just 35 minutes, you can create a wholesome dish that serves four, providing a hearty meal of 477 calories per serving. Whether you’re looking for a comforting dinner option or a filling lunch, this Autumn Vegetable Soup is sure to be a hit. So grab your saucepan and food processor, and let’s dive into the magical flavors of autumn!

Ingredients

  • small leek chopped
  • small carrots chopped
  •  garlic clove finely chopped
  • small potatoes chopped
  • tbsp rosemary leaves fresh finely chopped
  • 0.5 tsp sugar 
  • 410 chickpeas drained and rinsed canned
  • tbsp parsley fresh chopped
  • 800 roma tomatoes italian chopped canned
  • slices crusty baguette 
  •  garlic clove cut in half
  • 50 edam cheese finely grated

Equipment

  • food processor
  • sauce pan
  • blender
  • grill

Directions

  1. Put the vegetables into a large saucepan with the garlic, rosemary, stock and sugar. Season well, stir, bring to a simmer and cover. Cook gently for 15 minutes or until the vegetables are just tender.
  2. Preheat the grill to high. Whizz the tomatoes in a food processor or blender until smooth, then tip into the vegetables with the chickpeas and parsley. Gently heat through, stirring now and then.
  3. For the toasts: rub both sides of the bread with the garlic. Grill on one side until golden, turn the bread over, cover with edam and grill until its bubbling.
  4. Serve at once with the piping hot soup.

Nutrition Facts

Calories477kcal
Protein17.77%
Fat15.69%
Carbs66.54%

Properties

Glycemic Index
121.79
Glycemic Load
36.09
Inflammation Score
-10
Nutrition Score
37.111304154863%

Flavonoids

Naringenin
1.47mg
Apigenin
6.14mg
Luteolin
0.07mg
Kaempferol
1.22mg
Myricetin
0.77mg
Quercetin
1.56mg

Nutrients percent of daily need

Calories:476.87kcal
23.84%
Fat:8.5g
13.07%
Saturated Fat:2.92g
18.26%
Carbohydrates:81.12g
27.04%
Net Carbohydrates:67.36g
24.49%
Sugar:16.31g
18.12%
Cholesterol:11.13mg
3.71%
Sodium:559.54mg
24.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.66g
43.32%
Vitamin A:6597.7IU
131.95%
Manganese:1.82mg
91.18%
Vitamin K:83.44µg
79.46%
Folate:307.41µg
76.85%
Vitamin C:45.6mg
55.27%
Fiber:13.76g
55.02%
Vitamin B1:0.64mg
42.63%
Phosphorus:392.99mg
39.3%
Iron:6.87mg
38.17%
Potassium:1198.76mg
34.25%
Copper:0.65mg
32.73%
Vitamin B6:0.61mg
30.64%
Magnesium:112.78mg
28.2%
Vitamin B3:5.48mg
27.39%
Calcium:263.28mg
26.33%
Selenium:17.21µg
24.58%
Vitamin B2:0.4mg
23.33%
Zinc:3.14mg
20.96%
Vitamin E:2.05mg
13.67%
Vitamin B5:1mg
9.97%
Vitamin B12:0.19µg
3.21%