Fresh Fruit Soup

Dairy Free
Health score
53%
Fresh Fruit Soup
45 min.
6
328kcal
100%sweetness
32.83%saltiness
62.29%sourness
66.35%bitterness
14.8%savoriness
35.24%fattiness
0%spiciness

Ingredients

  • cup chickpeas drain and rinse for at least 6- 8 hours,
  • cup pinto beans 
  •  peaches peeled cut in chunks
  •  plums peeled cut in chunks
  •  nectarines cut in chunks
  •  apricots cut in chunks
  • cup parsley packed chopped
  • cup spring onion packed chopped
  • medium onion thinly sliced
  •  garlic clove minced
  • servings salt and pepper 
  • pinch pepper red
  • dash cardamom crushed
  • teaspoon turmeric 
  • cup soup noodles thin
  • servings olive oil 
  • servings water 
  • tablespoons juice of lime freshly squeezed

Equipment

  • frying pan
  • pot

Directions

  1. After beans have been soaked place them into a large pot, add 6 cups of water covering the beans. Bring to a boil, reduce heat to medium, cover and cook for 50 minutes.
  2. Add the chopped vegetables, stir.
  3. In a small skillet, heat 2 tablespoons of olive oil and saute onions until golden brown.
  4. Add turmeric, stir well, add the minced garlic, cardamom and red pepper flakes and saute for 3-5 minutes.
  5. Add the content of the skillet (onion, garlic and the spices) to the pot and continue cooking for another 10-15 minutes.
  6. Add noodles and more water if needed.
  7. Add the fruits to the soup and simmer on the lowest heat setting for another 20-30 minutes, allowing the fruits to cook and the flavors to blend without boiling so that the fruits hold their shapes and don't become too mushy.
  8. Taste and adjust the seasoning and add lemon juice to taste.
  9. Serve warm with bread.

Nutrition Facts

Calories328kcal
Protein10.14%
Fat41.24%
Carbs48.62%

Properties

Glycemic Index
64.31
Glycemic Load
11.41
Inflammation Score
-10
Nutrition Score
19.859565217391%

Flavonoids

Cyanidin
3.21mg
Peonidin
0.07mg
Catechin
5.36mg
Epigallocatechin
0.57mg
Epicatechin
4.18mg
Epicatechin 3-gallate
0.17mg
Epigallocatechin 3-gallate
0.24mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
21.56mg
Luteolin
0.13mg
Isorhamnetin
0.92mg
Kaempferol
0.75mg
Myricetin
1.51mg
Quercetin
6.81mg
Gallocatechin
0.02mg

Taste

Sweetness:
100%
Saltiness:
32.83%
Sourness:
62.29%
Bitterness:
66.35%
Savoriness:
14.8%
Fattiness:
35.24%
Spiciness:
0%

Nutrients percent of daily need

Calories:327.51kcal
16.38%
Fat:15.64g
24.06%
Saturated Fat:2.13g
13.31%
Carbohydrates:41.48g
13.83%
Net Carbohydrates:33.09g
12.03%
Sugar:15.3g
17%
Cholesterol:0mg
0%
Sodium:231.26mg
10.05%
Protein:8.65g
17.3%
Vitamin K:213.84µg
203.65%
Vitamin A:1869.29IU
37.39%
Manganese:0.7mg
35.17%
Folate:136.89µg
34.22%
Vitamin C:28.12mg
34.09%
Fiber:8.39g
33.58%
Vitamin E:3.51mg
23.39%
Copper:0.38mg
18.83%
Iron:3.11mg
17.26%
Potassium:591.21mg
16.89%
Phosphorus:159.39mg
15.94%
Selenium:10.54µg
15.06%
Magnesium:58.7mg
14.67%
Vitamin B1:0.17mg
11.13%
Vitamin B6:0.22mg
11.13%
Vitamin B3:1.84mg
9.21%
Zinc:1.38mg
9.21%
Calcium:76.52mg
7.65%
Vitamin B2:0.12mg
6.77%
Vitamin B5:0.52mg
5.18%
Source:Foodista
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