Easy Chourico Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
52%
Easy Chourico Soup
45 min.
6
138kcal

Suggestions

Ingredients

  • ounces baby spinach 
  • 15 ounce garbanzo beans with liquid canned
  • 14.5 ounce canned tomatoes diced canned
  • servings salt and ground pepper black
  •  onion diced red
  •  sweet potatoes and into diced peeled
  • teaspoon thyme leaves dried
  • cups vegetable broth 
  • ounces portuguese chourico diced
  • ounces portuguese chourico diced

Equipment

  • pot

Directions

  1. Cook the chourico in a soup pot over medium-high heat until it releases some oil.
  2. Add the chopped onion; stir and cook until the onions are soft, about 5 minutes.
  3. Mix in the garbanzo beans, diced tomatoes, sweet potatoes, vegetable broth, and thyme. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the sweet potatoes are soft, about 10 minutes.
  4. Stir the baby spinach into the soup and continue cooking for 5 minutes. Season with salt and pepper to taste.

Nutrition Facts

Calories138kcal
Protein16.59%
Fat10.46%
Carbs72.95%

Properties

Glycemic Index
52.89
Glycemic Load
9.16
Inflammation Score
-10
Nutrition Score
20.923912970916%

Flavonoids

Apigenin
0.01mg
Luteolin
0.34mg
Isorhamnetin
0.92mg
Kaempferol
1.63mg
Myricetin
0.1mg
Quercetin
4.66mg

Nutrients percent of daily need

Calories:137.87kcal
6.89%
Fat:1.71g
2.63%
Saturated Fat:0.2g
1.28%
Carbohydrates:26.85g
8.95%
Net Carbohydrates:20.4g
7.42%
Sugar:6.8g
7.55%
Cholesterol:0mg
0%
Sodium:954.29mg
41.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.11g
12.22%
Vitamin A:8067.43IU
161.35%
Vitamin K:118.65µg
113%
Manganese:1.06mg
52.82%
Vitamin B6:0.59mg
29.31%
Fiber:6.45g
25.81%
Folate:80.25µg
20.06%
Vitamin C:15.81mg
19.16%
Potassium:591.68mg
16.91%
Copper:0.33mg
16.59%
Magnesium:63.46mg
15.86%
Iron:2.74mg
15.22%
Phosphorus:113.73mg
11.37%
Vitamin E:1.44mg
9.59%
Calcium:88.8mg
8.88%
Vitamin B1:0.13mg
8.7%
Vitamin B5:0.74mg
7.44%
Vitamin B2:0.12mg
7.09%
Vitamin B3:1.34mg
6.69%
Zinc:0.95mg
6.34%
Selenium:2.39µg
3.41%
Source:Allrecipes