Garbanzo and Watercress Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
70%
Garbanzo and Watercress Soup
45 min.
8
392kcal

Suggestions


Welcome to a delightful culinary experience with our Garbanzo and Watercress Soup! This vibrant and nourishing dish is perfect for anyone seeking a healthy, vegetarian, and vegan option that doesn't compromise on flavor. With a health score of 70, this soup is not only gluten-free and dairy-free but also packed with essential nutrients, making it an excellent choice for lunch, dinner, or any time you crave a wholesome meal.

Imagine the comforting aroma of sautéed onions, carrots, and garlic wafting through your kitchen as you prepare this delightful soup. The combination of reduced-sodium garbanzos and fat-skimmed broth creates a rich and satisfying base, while the fresh watercress adds a peppery kick and a burst of color. This dish is not just a feast for the palate; it’s also a feast for the eyes!

In just 45 minutes, you can serve up to 8 hearty portions, making it an ideal choice for family gatherings or meal prep for the week ahead. With only 392 calories per serving, you can indulge guilt-free while enjoying a balanced caloric breakdown of protein, fat, and carbohydrates. So, gather your ingredients and get ready to whip up a bowl of this deliciously healthy Garbanzo and Watercress Soup that will warm your heart and nourish your body!

Ingredients

  •  carrots 
  • 60 oz garbanzos reduced-sodium canned
  • cloves garlic 
  • teaspoon olive oil extra-virgin
  • 0.8 lb onion 
  • servings salt and pepper 
  • quarts vegetable broth 
  • 0.3 pound watercress 

Equipment

  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. Peel and chop onion, carrots, and garlic. In a 4- to 5-quart nonstick pan over high heat, stir vegetables in olive oil until onion is limp, 4 to 5 minutes.
  2. Drain and rinse garbanzos.
  3. Add garbanzos and broth to pan. Cover and bring to a boil; reduce heat to low and simmer until carrots are tender when pierced, 5 to 7 minutes.
  4. Meanwhile, remove and discard any yellow or wilted leaves from watercress; rinse and drain watercress. Pluck off about 2 cups tender sprigs (about 3 in. long). Chop enough remaining watercress, including stems, to make about 1/2 cup; reserve remainder for another use or discard.
  5. Working in batches, whirl all but 4 1/2 cups garbanzo mixture in a blender until smooth, holding lid down with a towel. Return pure to pan with remaining garbanzo mixture.
  6. Stir often over high heat until boiling; add watercress sprigs and chopped watercress and stir until wilted, about 30 seconds.
  7. Add salt and pepper to taste. Ladle soup into bowls.

Nutrition Facts

Calories392kcal
Protein19.66%
Fat13.6%
Carbs66.74%

Properties

Glycemic Index
25.82
Glycemic Load
13.75
Inflammation Score
-10
Nutrition Score
29.526956537495%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
2.13mg
Kaempferol
3.58mg
Myricetin
0.07mg
Quercetin
12.94mg

Nutrients percent of daily need

Calories:392.01kcal
19.6%
Fat:6.11g
9.4%
Saturated Fat:0.67g
4.18%
Carbohydrates:67.44g
22.48%
Net Carbohydrates:50.03g
18.19%
Sugar:14.79g
16.43%
Cholesterol:0mg
0%
Sodium:1173.33mg
51.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.87g
39.74%
Manganese:2.33mg
116.34%
Folate:378.01µg
94.5%
Vitamin A:3562.31IU
71.25%
Fiber:17.41g
69.65%
Vitamin K:46.45µg
44.24%
Copper:0.79mg
39.37%
Phosphorus:385.67mg
38.57%
Iron:6.34mg
35.21%
Magnesium:111.5mg
27.87%
Zinc:3.4mg
22.64%
Potassium:782.45mg
22.36%
Vitamin B6:0.4mg
20.23%
Vitamin B1:0.29mg
19.47%
Vitamin C:13.37mg
16.21%
Calcium:138.85mg
13.88%
Selenium:8.44µg
12.05%
Vitamin B2:0.17mg
10.17%
Vitamin B5:0.75mg
7.55%
Vitamin E:1.07mg
7.12%
Vitamin B3:1.36mg
6.78%
Source:My Recipes