Mediterranean Vegetable Soup

Vegetarian
Gluten Free
Health score
30%
Mediterranean Vegetable Soup
45 min.
4
163kcal

Suggestions

Ingredients

  • 15.5 ounce chickpeas drained and rinsed canned garbanzo beans
  • 14.5 ounce canned tomatoes diced canned
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup yogurt plain low-fat
  • 0.5 cup onion chopped
  • 0.5 teaspoon oregano dried
  • 14.5 ounce vegetable broth canned
  • 1 cup water 
  • 1 cup baby squash yellow chopped
  • 1 cup zucchini chopped

Equipment

  • sauce pan

Directions

  1. Heat a large saucepan coated with cooking spray over medium-high heat.
  2. Add onion; saut 3 minutes.
  3. Add zucchini and yellow squash; saut 3 minutes.
  4. Add water and next 5 ingredients (water through broth); bring to a boil. Reduce heat, and simmer 5 minutes.
  5. Serve with yogurt.

Nutrition Facts

Calories163kcal
Protein20.14%
Fat14.64%
Carbs65.22%

Properties

Glycemic Index
50.58
Glycemic Load
7.44
Inflammation Score
-8
Nutrition Score
15.840434784475%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.26mg

Nutrients percent of daily need

Calories:163.15kcal
8.16%
Fat:2.87g
4.41%
Saturated Fat:0.47g
2.95%
Carbohydrates:28.72g
9.57%
Net Carbohydrates:20.82g
7.57%
Sugar:8.74g
9.71%
Cholesterol:0.92mg
0.31%
Sodium:871.75mg
37.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.87g
17.74%
Manganese:1.23mg
61.6%
Vitamin B6:0.82mg
41.13%
Fiber:7.9g
31.59%
Vitamin C:21.52mg
26.09%
Copper:0.41mg
20.45%
Potassium:684.84mg
19.57%
Phosphorus:171.88mg
17.19%
Iron:3.07mg
17.05%
Magnesium:66.65mg
16.66%
Folate:62.57µg
15.64%
Vitamin A:624.35IU
12.49%
Calcium:121.39mg
12.14%
Vitamin B2:0.18mg
10.58%
Vitamin B1:0.16mg
10.43%
Vitamin E:1.46mg
9.72%
Zinc:1.4mg
9.37%
Vitamin K:9.42µg
8.98%
Vitamin B3:1.74mg
8.71%
Vitamin B5:0.84mg
8.4%
Selenium:3.57µg
5.11%
Vitamin B12:0.09µg
1.43%
Source:My Recipes