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Pumpkin soup with baked chickpeas | > – Guide – Cooking

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Pumpkin soup with baked chickpeas |  > – Guide – Cooking


Preheat the oven to 180 degrees. Line a baking tray with baking paper.

Rinse the chickpeas in a sieve, drain and pat dry. Mix with about a third of the oil and spread on the tray. Cook in the oven on the middle shelf for about 25 minutes, turning once. Then remove and season the chickpeas with paprika and salt while they are still warm.

Peel onion and chop finely. Wash the pumpkin, cut it in half, remove the seeds with a spoon and cut the pumpkin into 1-2 cm pieces. Wash and roughly chop the tomatoes, removing the stems. Sauté onions in a saucepan in the remaining oil over medium heat. Add pumpkin and tomatoes and season with salt and pepper. Pour in the broth, bring everything to the boil and cook with the lid closed over medium heat for about 20 minutes.

Meanwhile, stir the quark with water, salt and grated orange peel until smooth. Remove the soup from the heat and puree it finely with a hand blender. Season with salt, pepper and lemon juice.

To serve, pour the soup into cups or deep plates and top with the quark cream. Sprinkle about 2 tablespoons of chickpeas per serving and serve with the rest. Garnish with coriander if desired.

Nutritional values ​​(per serving):

approximately 350 kcal, 12 g protein, 20 g fat, 25 g carbohydrates, 9 g fiber

Recommended for:

high blood pressure
Heel spur
ankylosing spondylitis
Celiac disease (pay attention to gluten-free labeling on all ingredients!)

This topic in the program:

The Nutrition Docs | 02/12/2024

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