Kale and Chickpea Soup with Lemon

Health score
39%
Kale and Chickpea Soup with Lemon
45 min.
4
290kcal
14.11%sweetness
100%saltiness
22.17%sourness
14.61%bitterness
13.81%savoriness
92.58%fattiness
0%spiciness

Ingredients

  •  banana shallots 
  •  bay leaves 
  • 400 garbanzo beans drained canned
  • stick celery 
  • 0.3 tsp pepper 
  • servings top toasted
  •  garlic clove peeled
  • 0.5  juice of lemon 
  • 200 kale chopped
  • slices optional: lemon 
  • Tbsp olive oil 
  • servings parmesan cheese grated
  • stalks rosemary 
  • servings salt to taste
  • 800 ml veggie broth hot

Equipment

  • frying pan
  • sauce pan
  • knife
  • blender
  • dutch oven

Directions

  1. Set a dutch oven or large saucepan over medium heat; pour in the olive oil.Finely dice the shallots and add to the pan, stirring to coat with the oil.Make 4 or 5 long horizontal slices in the celery stalk and dice.
  2. Add this to the pan and stir.Finely chop the rosemary leaves and stir into the pan together with the bay leaf and the chilli flakes.Peel the garlic clove and using the flat of your knife and the heel of your hand, crush so that it is still whole and add to pan.
  3. Add the chickpeas and the kale and stir.
  4. Pour in the hot stock, let it come to a boil and turn down the heat.
  5. Let it simmer for 20 minutes until the kale is tender. Squeeze in the juice of half a lemon. Check the seasoning and adjust to taste. You might want more lemon or salt it all depends on what you have used for the stock.Working in batches or in the pan itself if you have a stick blender, blitz until you have the texture you like. I like mine to still have a few chickpeas and pieces of kale through it so I set aside a couple of ladlefuls and used a stick blender to blitz the rest.
  6. Serve hot, floating a couple of slices of lemon on top of each serving and pass round the parmesan cheese for everyone to help themselves. Lovely with toasted crusty bread.

Nutrition Facts

Calories290kcal
Protein21.15%
Fat44.27%
Carbs34.58%

Properties

Glycemic Index
96.33
Glycemic Load
5.99
Inflammation Score
-10
Nutrition Score
26.870869565217%

Flavonoids

Eriodictyol
0.56mg
Hesperetin
1.03mg
Naringenin
0.06mg
Apigenin
0.29mg
Luteolin
0.14mg
Isorhamnetin
11.8mg
Kaempferol
23.42mg
Myricetin
0.02mg
Quercetin
11.38mg

Taste

Sweetness:
14.11%
Saltiness:
100%
Sourness:
22.17%
Bitterness:
14.61%
Savoriness:
13.81%
Fattiness:
92.58%
Spiciness:
0%

Nutrients percent of daily need

Calories:290.33kcal
14.52%
Fat:14.76g
22.71%
Saturated Fat:5.48g
34.26%
Carbohydrates:25.95g
8.65%
Net Carbohydrates:18.58g
6.76%
Sugar:3.43g
3.81%
Cholesterol:26.1mg
8.7%
Sodium:1836.02mg
79.83%
Protein:15.87g
31.75%
Vitamin K:200.8µg
191.24%
Vitamin A:5792.97IU
115.86%
Manganese:1.25mg
62.63%
Vitamin C:51.04mg
61.87%
Calcium:445.56mg
44.56%
Vitamin B6:0.65mg
32.33%
Phosphorus:311.13mg
31.11%
Fiber:7.37g
29.48%
Selenium:13.59µg
19.42%
Vitamin B2:0.31mg
18.21%
Folate:69.46µg
17.36%
Zinc:2.29mg
15.28%
Magnesium:59.92mg
14.98%
Iron:2.6mg
14.45%
Potassium:458.82mg
13.11%
Copper:0.22mg
10.76%
Vitamin B1:0.12mg
7.95%
Vitamin E:1.08mg
7.18%
Vitamin B12:0.41µg
6.75%
Vitamin B5:0.52mg
5.2%
Vitamin B3:0.88mg
4.4%