Garlic, Spinach, and Chickpea Soup

Vegetarian
Gluten Free
Health score
34%
Garlic, Spinach, and Chickpea Soup
45 min.
6
403kcal

Suggestions

Ingredients

  • 15 ounce garbanzo beans drained canned
  • tablespoons corn meal 
  • cloves garlic crushed peeled
  • servings ground pepper to taste
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  • cup heavy cream 
  • tablespoons olive oil 
  • medium onion coarsely chopped
  • medium potatoes peeled chopped
  • servings salt to taste
  • 0.5 pound pkt spinach rinsed chopped
  • tablespoons tahini 
  • 1.3 quarts vegetable stock 

Equipment

  • bowl
  • pot

Directions

  1. Heat olive oil in a large pot over medium heat, and stir in garlic and onion. Cook until tender. Season with cumin and coriander.
  2. Mix vegetable stock and potatoes into the pot, and bring to a boil. Reduce heat, and simmer about 10 minutes. Stir in the garbanzo beans, and continue to cook until potatoes are tender.
  3. In a small bowl, blend the heavy cream, tahini, and corn meal.
  4. Mix into the soup.
  5. Stir spinach into the soup. Season with cayenne pepper and salt. Continue to cook until spinach is heated through.

Nutrition Facts

Calories403kcal
Protein9.34%
Fat51.61%
Carbs39.05%

Properties

Glycemic Index
60.6
Glycemic Load
19.82
Inflammation Score
-10
Nutrition Score
27.296086788177%

Flavonoids

Apigenin
0.01mg
Luteolin
0.29mg
Isorhamnetin
0.92mg
Kaempferol
3.39mg
Myricetin
0.17mg
Quercetin
6mg

Nutrients percent of daily need

Calories:403.26kcal
20.16%
Fat:24.1g
37.08%
Saturated Fat:10.46g
65.38%
Carbohydrates:41.03g
13.68%
Net Carbohydrates:32.94g
11.98%
Sugar:5.01g
5.56%
Cholesterol:44.82mg
14.94%
Sodium:1283.99mg
55.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.81g
19.63%
Vitamin K:190.43µg
181.36%
Vitamin A:5432.81IU
108.66%
Manganese:1.24mg
61.8%
Vitamin C:35.82mg
43.42%
Vitamin B6:0.86mg
43.14%
Fiber:8.09g
32.35%
Folate:121.44µg
30.36%
Potassium:928.23mg
26.52%
Magnesium:94.6mg
23.65%
Phosphorus:226.22mg
22.62%
Iron:3.89mg
21.64%
Copper:0.4mg
19.93%
Vitamin B1:0.26mg
17.3%
Vitamin E:2.45mg
16.34%
Vitamin B2:0.23mg
13.5%
Calcium:130.33mg
13.03%
Vitamin B3:2.13mg
10.66%
Zinc:1.6mg
10.64%
Selenium:5.99µg
8.55%
Vitamin B5:0.71mg
7.07%
Vitamin D:0.63µg
4.23%
Vitamin B12:0.06µg
1.06%
Source:Allrecipes