Rice noodles with tofu and spinach
Cook pasta according to package directions, drain and drain. Meanwhile, wash the spinach and blanch in boiling salted water for 1 minute. Drain the water, rinse...
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Vegetable chickpea soup with quinoa
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Preparation time:
30 min
Difficulty level:
Simple
Portion:
1
Nutritional values:
506
Calories
59 g
Carbohydrates
24 g
Protein
14 g
Fat
Ingredients:
 | Tomatoes (fresh) | 2 (300 g) |
 | Olive oil | ½ Teaspoon |
 | Sugar (white) | 1 Pinch(s) |
 | Kale (fresh) | 75 g |
 | Quinoa | 25 g |
 | Garlic (fresh) | ⅕ (0,5 g) |
 | Salt, table salt, sea salt | 1 Pinch(s) |
 | Pepper (black) | 1 Pinch(s) |
 | Parsley (fresh) | ½ Teaspoon |
 | Bay leaf | 1 Tablespoon |
 | Rosemary (fresh) | ½ Teaspoon |
 | Thyme (fresh) | ½ Teaspoon |
 | Chickpeas (canned) | 125 g |
 | Tomato paste (double concentrated) | ½ Teaspoon |
 | Vegetable broth | 350 ml |
 | Zucchini (fresh) | ⅜ (70 g) |
 | Oregano (fresh) | ½ Teaspoon |
 | Zucchini (fresh, yellow) | 70 g |
 | Onion (red, fresh) | ⅒ (0,25 g) |
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Preparation:
Step 1:
Wash the zucchini, cut into quarters lengthwise and then into 1.5 cm cubes. Wash the tomatoes and dice them as well. Wash the kale, remove hard stems and cut into bite-sized pieces. Peel and finely dice the onion and garlic.
Step 2:
Bring 300 ml salted water to a boil. In the meantime, wash the quinoa under hot water and then add it to the boiling salted water and simmer in it for 15-20 minutes over low heat until closed.
Step 3:
Heat oil in a large saucepan and sauté onion and garlic until translucent. Add the tomato paste. Tie parsley, oregano, thyme and rosemary into a bunch with kitchen twine. Deglaze the onions with some of the vegetable stock, add the rest of the stock, the bunch of herbs and the bay leaf. Add the kale and zucchini to the soup and simmer at a low temperature for about 10 minutes.
Step 4:
Drain and drain the chickpeas. Add the diced tomatoes and chickpeas to the soup. Season with salt, pepper and sugar and simmer for another 5 minutes. Remove the herbs and bay leaf from the soup and season to taste with salt and pepper. Gently stir in the quinoa and serve hot.
Macronutrient distribution:
The recipe Vegetable chickpea soup with quinoa is composed of the following macronutrients.
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Kitchen utensils needed:
Cutting board
Glass
Kitchen knife
Peeler
Pot
Stove
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