Marry Me Soup by @fitgreenmind

40 min
Easy

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

Allergens

May contain soy, May contain tree nuts

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-free, Egg-free, 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

stovetop

Type

Type

Type Of Dish

Soup, Main Course

Occasions

Lunch, Dinner, Weeknight Meal, Soup Season

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Italian-inspired, Modern Vegan

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)