Chickpea, Bread, and Leek Soup with Harissa and Yogurt

Vegetarian
Health score
39%
Chickpea, Bread, and Leek Soup with Harissa and Yogurt
45 min.
6
355kcal

Suggestions

Ingredients

  • ounces day-old bread cubed
  • 19 ounce chickpeas rinsed drained canned (garbanzo beans)
  • cups less-sodium chicken broth fat-free
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • teaspoons ground cumin 
  • teaspoons harissa 
  • 2.5 pounds leeks 
  • 0.8 cup yogurt plain low-fat
  • tablespoons olive oil 

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Remove roots, outer leaves, and tops from leeks, leaving white and light green parts of each leek.
  2. Cut each leek in half lengthwise.
  3. Cut each half crosswise into thin slices. Rinse with cold water; drain.
  4. Heat olive oil in a large Dutch oven over medium heat.
  5. Add leeks to pan; cook 10 minutes or until tender, stirring frequently.
  6. Add cumin and garlic; cook for 1 minute.
  7. Add chicken broth and chickpeas; bring to a boil. Reduce heat to medium-low, and simmer 15 minutes. Stir in parsley.
  8. Place about 2/3 cup bread in each of 6 bowls; ladle about 1 1/3 cups soup over each serving.
  9. Combine 3/4 cup plain low-fat yogurt and 6 teaspoons harissa in a small bowl. Top each serving with 2 tablespoons yogurt mixture.

Nutrition Facts

Calories355kcal
Protein14.81%
Fat23.1%
Carbs62.09%

Properties

Glycemic Index
33
Glycemic Load
18.25
Inflammation Score
-10
Nutrition Score
31.448695804762%

Flavonoids

Apigenin
2.88mg
Luteolin
0.02mg
Kaempferol
5.07mg
Myricetin
0.65mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:354.65kcal
17.73%
Fat:9.46g
14.56%
Saturated Fat:1.43g
8.96%
Carbohydrates:57.21g
19.07%
Net Carbohydrates:48.38g
17.59%
Sugar:12.22g
13.58%
Cholesterol:1.84mg
0.61%
Sodium:1441.75mg
62.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.65g
27.3%
Vitamin K:115.32µg
109.83%
Manganese:2.09mg
104.38%
Vitamin A:3343.66IU
66.87%
Vitamin B6:0.98mg
49.15%
Folate:175.81µg
43.95%
Iron:7.5mg
41.69%
Fiber:8.83g
35.33%
Vitamin C:26.37mg
31.96%
Calcium:262.41mg
26.24%
Selenium:18.26µg
26.09%
Magnesium:102.9mg
25.73%
Phosphorus:256.7mg
25.67%
Copper:0.48mg
23.96%
Vitamin B1:0.31mg
20.4%
Potassium:707mg
20.2%
Vitamin B3:3.93mg
19.66%
Vitamin E:2.63mg
17.51%
Vitamin B2:0.27mg
15.66%
Vitamin B5:1.24mg
12.36%
Zinc:1.57mg
10.46%
Vitamin B12:0.63µg
10.43%
Source:My Recipes