Recipe

Persian Spiced Vegetable Soup

Persiana p78

ger additionallunchPersianamiddle-eastern

Time3 hr
Yield3 portions
Energy392 kcal
Components1
Contents

Ingredients

  • 110gChickpeas, from dryreserve liquid, 20% divided and browned
  • 5mloil, rapeseed
  • 400gbutternutchunked
  • 1wholeonion≈ 150 g onion
  • 3clovegarlic
  • 175gleekdiced
  • 300gpotatochunked
  • 3single, 5gchilli, green fingerdiced
  • 2tomato (small (80g))≈ 160 g tomatochunked
  • 2tspspice, cumin, ground
  • 0.5tspspice, cinnamon
  • 1tspspice, paprika, sweet
  • 10gturkish chili paste, aci biber salcasi
  • 0.5tspsalt
  • 0.5tspspice, pepper
  • 0gwater
  • 200mlbean cooking water
  • 1courgette (medium (200g))≈ 200 g courgettediced
  • herb oil
  • 2.5mloil, olive, regular
  • 30mlherb, parsley, fresh≈ 7.8 g herb, parsley, fresh
  • 20mlherb, dill, fresh≈ 1.4 g herb, dill, fresh
  • 20mlherb, coriander, fresh≈ 2.88 g herb, coriander, fresh
  • 10glemon juice
  • 0.25tspspice, pepper
  • 30gcheese, feta

Instructions

Link: Persiana page 78

Process

  1. Prep
    1. RESERVE CHICKPEA COOKING LIQUID
  2. Soup
    1. Preheat a large saucepan with the oil over medium
    2. Add the veg, saute 5 minutes.
    3. Add the tomatoes etc, stir well
    4. Add enough water to fully cover everything and bring to a boil; gentle simmer for 30 minutes until the butternut is soft.
    5. *** SIMMER 30 MINUTES ***
    6. Puree the entire mixture and return to heat
    7. Add 80% of the chickpeas, and their cooking liquid, stir well. Add more water if required. Cook 20 minutes.
    8. *** COOK 20 MINUTES ***
    9. Add the courgette, cook 20 minutes.
    10. *** COOK 20 MINUTES ***
  3. Topping
    1. Cube the feta
    2. Brown the reserved chickpeas
  4. Herb oil
    1. Whisk all together
  5. Serving
    1. Soup in bowl
    2. Top with the feta/chickpeas
    3. Drizzle a little herb oil

Nutrition details

Show full nutrition and cost table
NutritionPer portionBatch total
Calories3921177
Protein16.649.9
Carbohydrates59.6178.8
Total Sugars13.640.7
Free Sugars0.00.1
Fat8.124.4
Saturated Fat2.36.9
Fibre14.142.2
Alcohol0.00.0
Salt1.54.6
Iron6.4719.4
Calcium267800
Vitamin B120.110.33
Omega 300
Magnesium137410
Potassium17905370
Caffeine00
Cost£1.72£5.15
Component details (1)

Aggregated amounts used by this recipe.