<< Back

Pumpkin, chickpea and cumin soup

Winter Vegetarian Dietetic Soup
Course: Main course
Preparation: 35 minutes
Cost per serving: 1,46 €
Energy: 510 kcal / serving

Instructions

  • 1.   Preheat the oven to 210 degrees and bring 350 ml of water per person to a boil. Meanwhile, slice the onion. Seed and chop the red pepper.
  • 2.   Cut the pumpkin in quarters. Seed it, then cut it into small pieces. There is no need to peel it. Drain the chickpeas in the strainer, then rinse them at the tap.
  • 3.   In the soup pot, heat the olive oil to sauté the onion and chilli for 1 minute over medium-high heat. Add pumpkin, cumin and half of the chickpeas and sauté for 4 minutes.
  • 4.   Crumble the bouillon cube over the pot, add 350 ml of boiling water per person and bring to boil covered. Let simmer for 15 minutes.
  • 5.   Meanwhile, on the baking sheet covered with parchment paper, mix the remaining honey chickpeas and bake for 15 minutes.
  • 6.   Add the bread for the last 5 minutes. Chop the mint leaves into thin strips.
  • 7.   Off the heat, add the red wine vinegar and mix with the blender. Add salt and pepper. Add a little boiling water if you want to thin the soup.
  • 8.   Serve soup in bowls, then garnish with grilled chickpeas, mint, sour cream and olive oil. Come with bread.

Questions

Reviews

tested nov., 06 2019

Ingredients for servings

  • 2 onions
  • 1 red pepper
  • 1 pumpkin
  • 2 chickpeas (canned, drained)
  • 6 teaspoon of ground cumin
  • 4 slice of bread
  • 12 leaf of fresh mint
  • 4 tablespoon of sour cream
  • 1.5 tablespoon of olive oil
  • 3 vegetable bouillon cube
  • 2 tablespoon of honey
  • 1 tablespoon of wine vinegar
  • 1 pinch of salt and pepper

Informations nutritionelles *

  •  
    Par personne
    % AJR
  • Valeur énergétique
    510 kcal
    26 %
  • Matières grasses
    14,26 g
    20 %
  • dont saturés
    3,12 g
    16 %
  • Glucides
    69,1 g
    27 %
  • dont sucres
    17,33 g
    19 %
  • Protéines
    18,7 g
    37 %
  • Fibres
    14,85 g
    n/a
  •   Plus de données
* A titre indicatif, avant cuisson, AJR de l'Union européenne.