Marry Me Soup by @fitgreenmind

40 min

3 servings

🧅

150 g

Onion

🧄

9 g

Garlic clove

🫗

15 ml

Oil

🍅

100 g

Sun-dried tomatoes

🫘

220 g

Cooked chickpeas

🌶️

2.3 g

Paprika

🌿

1 g

Dried Italian herbs

🍲

550 ml

Vegetable stock

🥛

100 ml

Vegan cream

🌿

8 g

Parsley

🍋

15 ml

Lemon juice

🧂

1.5 g

Salt

  1. Chop
    • onion
    • garlic
    • sun-dried tomatoes

    Finely chop the onion, mince the garlic, and chop the sun-dried tomatoes.

  2. Heat
    • cooking oil
    • onion

    Heat 1 tbsp cooking oil in a pot over medium heat. Add the chopped onion and sauté until softened, about 3 minutes.

  3. Add
    • garlic
    • sun-dried tomatoes

    Add the 3 minced garlic cloves and 100 g chopped sun-dried tomatoes. Cook while stirring for 1 minute.

  4. Stir
    • paprika
    • dried Italian herbs

    Stir in 1 tsp paprika and 1 tsp dried Italian herbs. Toast the spices for 30 seconds.

  5. Add
    • cooked chickpeas
    • vegetable stock

    Add 220 g cooked chickpeas and 550 ml vegetable stock. Bring the soup to a gentle simmer.

  6. Simmer

    Simmer the soup uncovered for 15 minutes. Stir occasionally to prevent sticking.

  7. Stir
    • vegan cream

    Stir in 100 ml vegan cream. Warm for 1 minute without boiling vigorously.

  8. Garnish
    • fresh parsley
    • lemon juice
    • salt

    Remove the pot from the heat and finish with fresh parsley, 1 tbsp lemon juice, and salt to taste.

  9. Ladle

    Ladle the soup into four bowls. Serve hot with bread or pasta if desired.

Marry Me Soup by @fitgreenmind

40 min

3 servings

🧅

150 g

Onion

🧄

9 g

Garlic clove

🫗

15 ml

Oil

🍅

100 g

Sun-dried tomatoes

🫘

220 g

Cooked chickpeas

🌶️

2.3 g

Paprika

🌿

1 g

Dried Italian herbs

🍲

550 ml

Vegetable stock

🥛

100 ml

Vegan cream

🌿

8 g

Parsley

🍋

15 ml

Lemon juice

🧂

1.5 g

Salt

Preparation Steps

  1. Step 1/9

    Finely chop the onion, mince the garlic, and chop the sun-dried tomatoes.

    🧅onion
    🧄garlic
    🍅sun-dried tomatoes
    🔪chef's knife
    🪵cutting board

  2. Step 2/9

    Heat 1 tbsp cooking oil in a pot over medium heat. Add the chopped onion and sauté until softened, about 3 minutes.

    🫗cooking oil
    🧅onion
    🥄wooden spoon
    🥄measuring spoons

  3. Step 3/9

    Add the 3 minced garlic cloves and 100 g chopped sun-dried tomatoes. Cook while stirring for 1 minute.

    🧄garlic
    🍅sun-dried tomatoes
    🥄wooden spoon

  4. Step 4/9

    Stir in 1 tsp paprika and 1 tsp dried Italian herbs. Toast the spices for 30 seconds.

    🌶️paprika
    🌿dried Italian herbs
    🥄wooden spoon
    🥄measuring spoons

  5. Step 5/9

    Add 220 g cooked chickpeas and 550 ml vegetable stock. Bring the soup to a gentle simmer.

    🫘cooked chickpeas
    🍲vegetable stock
    🥄wooden spoon
    🥫can opener
    🥛measuring jug

  6. Step 6/9

    Simmer the soup uncovered for 15 minutes. Stir occasionally to prevent sticking.

    🥄wooden spoon

  7. Step 7/9

    Stir in 100 ml vegan cream. Warm for 1 minute without boiling vigorously.

    🥛vegan cream
    🥄wooden spoon
    🥛measuring jug

  8. Step 8/9

    Remove the pot from the heat and finish with fresh parsley, 1 tbsp lemon juice, and salt to taste.

    🌿fresh parsley
    🍋lemon juice
    🧂salt
    🥄wooden spoon
    🥄measuring spoons

  9. Step 9/9

    Ladle the soup into four bowls. Serve hot with bread or pasta if desired.

Composition

Ingredients

Types

Vegetables, Preserved Foods, Legumes, Herbs and Spices, Broths and Stocks, Plant-Based Dairy Alternatives, Fruits, Seasonings

Ingredients

Onion, Garlic clove, Oil, Sun-dried tomatoes, Cooked chickpeas, Paprika, Dried Italian herbs, Vegetable stock, Vegan cream, Parsley, Lemon juice, Salt

Notes

Oil (for sautéing, amount not given), Sun-dried tomatoes (half a jar, chopped), Cooked chickpeas (one can), Vegetable stock (500 to 600ml), Parsley (to finish, amount not given), Lemon juice (to finish, amount not given), Salt (to finish, amount not given)

Allergens

May contain soy, May contain tree nuts

Dietetics

Dietary regimen

Vegetarian, Plant-based

Calories

315 kcal

Macro nutrients

Protein: 10g, Carbohydrates: 35g, Fat: 14g, Fiber: 9g, Sugars: 8g

Nutritional Information

Minerals

Sodium: 740mg, Potassium: 590mg, Iron: 4.2mg, Calcium: 85mg

Vitamins

Vitamin C: 20mg, Vitamin A: 90µg, Folate: 120µg, Vitamin K: 70µg

Preparation

Time Information

Preparation

25 minutes

Cooking

15 minutes

Overall

40 minutes

Difficulty

Level

Easy (1/4)

Steps

9 steps

Equipments

Utensils

chef's knife, cutting board, wooden spoon, measuring spoons, measuring jug, can opener

Appliances

Stove

Type

Type

Type Of Dish

Main Course, Soup

Occasions

Lunch, Dinner, Weeknight Meal, Soup Season

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Italian

Geographic

to inform

Various

Aspect

Texture

Creamy, Tender, Hearty, Silky

Flavors

Savory, Tangy, Herby, Smoky, Garlicky, Rich

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Do not leave at room temperature longer than 2 hours,Cool slightly before refrigerating), fridge : 3-4 days (Store in an airtight container,Reheat gently on the stovetop,Add a splash of vegetable stock if the soup thickens), freezer : 2-3 months (Freeze in airtight freezer-safe portions,Thaw overnight in the refrigerator,Stir well after reheating because vegan cream may separate slightly)