Vegetable Chickpea Bouillabaisse

Health score
54%
Vegetable Chickpea Bouillabaisse
45 min.
8
262kcal

Suggestions


Transport your taste buds to the sunny shores of the Mediterranean with this delightful Vegetable Chickpea Bouillabaisse! This vibrant soup blends the earthy flavors of seasonal vegetables with the hearty goodness of chickpeas, creating a dish that is as nourishing as it is delicious. Perfect for a cozy family dinner or an elegant appetizer for guests, this recipe showcases the best of what vegetarian cooking has to offer.

With its rich, aromatic broth infused with the essence of fennel and saffron, each spoonful delivers a burst of flavor that will warm your soul. The addition of tender butternut squash and creamy potatoes provides a satisfying texture, making this bouillabaisse not just a dish, but an experience. Topped with melted Gruyère cheese on crunchy sourdough bread, it’s the perfect way to indulge while nourishing your body.

This recipe is not only easy to prepare, taking just 45 minutes to bring to the table, but it also serves up to eight people, making it an ideal option for gatherings. Plus, it scores a healthy 54 on the health scale, ensuring you can enjoy a hearty meal without the guilt. Dive into this bowl of goodness and explore the delightful interplay of flavors that will keep you coming back for more!

Ingredients

  • 12 ounces baking potatoes cubed peeled
  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled (1-inch)
  • 15.5 ounce garbanzo beans drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes undrained chopped canned
  • 0.5 cup wine dry white
  • small fennel bulb with stalks
  • teaspoons fennel seeds 
  • tablespoons parsley fresh chopped
  •  garlic clove thinly sliced
  • ounces gruyere cheese shredded
  • medium leek 
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.3 teaspoon saffron threads crushed
  • teaspoon sea salt fine
  • ounce sourdough bread toasted
  • cups water divided

Equipment

  • bowl
  • frying pan
  • baking sheet
  • broiler
  • dutch oven
  • colander

Directions

  1. Remove and discard roots, outer leaves, and tops from leeks.
  2. Cut off dark leaves of leeks, leaving 6 inches of bulb; reserve dark leaves and bulbs.
  3. Remove stalks from fennel bulbs; reserve stalks and bulbs.
  4. Combine dark leaves of leek, fennel stalks, 4 cups water, wine, and fennel seeds in a Dutch oven; bring to a boil. Reduce heat; simmer 25 minutes.
  5. Drain through a colander over a large bowl; discard solids.
  6. Slice reserved leek bulbs in half lengthwise.
  7. Cut each half crosswise into thin slices. Rinse with cold water; drain. Thinly slice reserved fennel bulbs.
  8. Add oil to pan; heat over medium heat.
  9. Add sliced leek and salt; cook 5 minutes, stirring occasionally.
  10. Add garlic; cook 2 minutes, stirring frequently.
  11. Add broth, sliced fennel, 2 cups water, squash, potato, juice, saffron, chickpeas, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 35 minutes. Stir in pepper; sprinkle with parsley.
  12. Preheat broiler.
  13. Place bread on a baking sheet; sprinkle each slice with 2 tablespoons cheese. Broil 1 minute or until cheese melts.
  14. Serve with soup.

Nutrition Facts

Calories262kcal
Protein16.52%
Fat27%
Carbs56.48%

Properties

Glycemic Index
62.45
Glycemic Load
12.7
Inflammation Score
-10
Nutrition Score
25.126956631308%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.81mg
Hesperetin
0.6mg
Naringenin
0.11mg
Apigenin
2.16mg
Luteolin
0.01mg
Kaempferol
0.62mg
Myricetin
0.22mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:262.28kcal
13.11%
Fat:8.02g
12.33%
Saturated Fat:3.17g
19.79%
Carbohydrates:37.73g
12.58%
Net Carbohydrates:29.81g
10.84%
Sugar:7.7g
8.56%
Cholesterol:15.59mg
5.2%
Sodium:684.45mg
29.76%
Alcohol:1.54g
100%
Alcohol %:0.38%
100%
Protein:11.03g
22.06%
Vitamin A:8229.41IU
164.59%
Vitamin K:69.5µg
66.19%
Manganese:1.07mg
53.6%
Vitamin C:34.84mg
42.23%
Vitamin B6:0.71mg
35.63%
Fiber:7.92g
31.68%
Potassium:985.24mg
28.15%
Calcium:279.4mg
27.94%
Phosphorus:241.23mg
24.12%
Magnesium:87.43mg
21.86%
Folate:83.54µg
20.89%
Copper:0.39mg
19.42%
Iron:3.49mg
19.4%
Vitamin E:2.51mg
16.75%
Vitamin B1:0.22mg
14.71%
Vitamin B3:2.7mg
13.5%
Zinc:1.56mg
10.41%
Vitamin B5:1mg
9.97%
Vitamin B2:0.15mg
8.82%
Selenium:5.81µg
8.3%
Vitamin B12:0.23µg
3.78%
Source:My Recipes