Carrot soup with tahini and crisped chickpeas
- 22 ingredients
- Servings per recipe: 5
- Serving size: 532 g
Preparation & details:
smittenkitchen.com/blog/2013/01/carrot-soup-with-tahini-and-crisped-chickpeas/
Source: Smitten Kitchen
253 recipes on HappyForks
Amount per 100 g
- Energy (calories): 83 kcal 4%
- Protein: 2.41 g 4%
- Fat: 3.33 g Why gray? Help 7%
- Carbohydrates: 11.86 g 5%
Calorie breakdown
Help
- Protein: 10% 8 kcal
- Fat: 35% 29 kcal
- Carbohydrates: 56% 46 kcal
Omega 6 : Omega 3
Help
1:1 20:1 28:1
General
Energy
83 kcal
4%
Water
81.02 g
3%
Carbohydrates
Carbohydrate
11.86 g
5%
Fiber
2.6 g
10%
Sugars, total
2.78 g
Starch
0.49 g
Lipids
Total lipid (fat)
3.33 g
7%
Total polyunsaturated
0.859 g
Omega 3 (n-3)
0.03 g
2%
Omega 6 (n-6)
0.828 g
7%
Total monounsaturated
1.767 g
Total saturated
0.458 g
as low as possible
Total trans
0.001 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
2.41 g
4%
Tryptophan
0.032 g
10%
Threonine
0.136 g
11%
Isoleucine
0.109 g
9%
Leucine
0.178 g
7%
Lysine
0.131 g
5%
Methionine + Cystine
0.105 g
9%
Methionine
0.041 g
Cystine
0.064 g
Phenylalanine + Tyrosine
0.199 g
9%
Phenylalanine
0.125 g
Tyrosine
0.074 g
Valine
0.116 g
8%
Vitamins
Vitamin C
3.6 mg
5%
Folate, total
31 µg
Folate, DFE
31 µg DFE
8%
Vitamin B-1 (Thiamin)
0.086 mg
8%
Vitamin B-2 (Riboflavin)
0.044 mg
4%
Vitamin B-3 (Niacin)
0.714 mg
5%
Vitamin B-5 (Pantothenic acid)
0.208 mg
4%
Vitamin B-6
0.099 mg
8%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
5805 IU
249%
Vitamin E
0.58 mg
4%
Vitamin D
0 IU
0%
Vitamin K
10.8 µg
12%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
29 mg
3%
Magnesium, Mg
17 mg
5%
Phosphorus, P
59 mg
8%
Iron, Fe
0.9 mg
5%
Potassium, K
175 mg
4%
Sodium, Na
311 mg
21%
Zinc, Zn
0.47 mg
6%
Copper, Cu
0.111 mg
12%
Selenium, Se
4.3 µg
8%
Manganese, Mn
0.332 mg
18%
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- Fat: 45%
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Lentil and chickpea salad with feta and tahini
- 268 kcal
- 17 ingredients
Ingredients
| Ingredient description | Matched product |
|---|---|
| Soup | |
| 2 tablespoons (30 ml) olive oil | Oil · olive · salad or cooking - 2 tbsp |
| 2 pounds (905 grams) carrots, peeled, diced or thinly sliced | Carrots · raw - 905 g |
| 1 large onion, finely chopped | Onions · raw - 1 large |
| 4 regular or 6 small garlic cloves, peeled and smashed | Garlic · raw - 4 clove |
| 1/4 teaspoon ground coriander | Spices · coriander seed - 0.25 tsp |
| 1/2 teaspoon ground cumin | Spices · cumin seed - 0.5 tsp, whole |
| 1/2 teaspoon table salt, plus more if needed | Salt · table - 0.5 tsp |
| Pinch of Aleppo pepper or red pepper flakes | Spices · pepper · red or cayenne - 1 g |
| 4 cups (945 ml) vegetable broth | SWANSON BROTH · Vegetable Broth - 4 cup |
| Crisped chickpeas | |
| 1 3/4 cups cooked chickpeas, or 1 15-ounce (425-gram) can, drained, patted dry on paper towels | Chickpeas · (garbanzo beans, bengal gram) · mature seeds · cooked · boiled · without salt - 1.75 cup |
| 1 generous tablespoon (15 ml or so) olive oil | Oil · olive · salad or cooking - 1 tbsp |
| 1/2 teaspoon coarse salt | Salt · table - 0.5 tsp |
| 1/4 teaspoon ground cumin | Spices · cumin seed - 0.25 tsp, whole |
| Lemon-tahini dollop | |
| 3 tablespoons (25 grams) tahini paste | Seeds · sesame butter · tahini · from roasted and toasted kernels (most common type) - 3 tbsp |
| 2 tablespoons (30 ml) lemon juice | Lemon juice · raw - 2 tbsp |
| Pinch or two of salt | Salt · table - 1 dash |
| 2 tablespoons (30 ml) water | Water · bottled · generic - 2 tbsp |
| Pita wedges, garnish | |
| A few large pitas, cut into 8 wedges | Bread · pita · whole-wheat - 3 pita, large (6-1/2" dia) |
| Olive oil, to brush pitas | Oil · olive · salad or cooking - 0.5 tbsp |
| sesame seeds | Seeds · sesame seeds · whole · dried - 1 tsp |
| sea salt to sprinkle | Salt · table - 3 dash |
| 2 tablespoons flat-leaf parsley, coarsely chopped | Parsley · fresh - 2 tbsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.