TOMATO CARROT AND CHICKPEA SOUP - hellochef.me · TOMATO CARROT AND CHICKPEA SOUP with Coconut Milk...
Transcript of TOMATO CARROT AND CHICKPEA SOUP - hellochef.me · TOMATO CARROT AND CHICKPEA SOUP with Coconut Milk...
TOMATO CARROT AND CHICKPEA SOUPwith Coconut Milk and Cottage Cheese
This is all you need from a soup! Nutritious, colorful and crunchy!
COOKING TIME: 25 MIN
CALS 520 | PROT 27G | CARBS 51.1G | FAT 19.9G
Peel and mince shallots. Peel and dice the carrots. Heat oil in a large saucepan. Add shallots and carrots, and sauté for 3–5 minutes. Add the dry spices and cook for 1 more minute.
1 SAUTÉ
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Pour chickpeas into a colander. Rinse with cold water and drain. Add chick-peas and coconut milk to the soup. Simmer lightly, covered, for another 5 minutes. Adjust the seasoning, and add salt, if needed. Divide the soup into bowls and top with fresh coriander leaves and cottage cheese.
4 SERVE
3 PUREEThen puree the soup with a blender or a mixer until smooth.
Make two batches of the soup and go easy on the spices in the other
one. Serve the cottage cheese separately, if preferred.
TIPS FOR FUSSY EATERS
Did you know that cottage cheese is a great source of protein, B complex vita-
mins and healthy fats?
PRO TIP
Shallot
Carrot
Ground cumin
Ground coriander
Garam masala
Chickpeas
Chopped tomatoes
Honey
Water
Vegetable stock cube
Coconut milk
Fresh coriander
Cottage cheese
INGREDIENTS
1
2
3g
3g
3g
400g
400g
10g
300ml
½
100g
15g
100g
FOR 2 FOR 3
2
3
4g
4g
4g
600g
600g
15g
450ml
¾
150g
22g
150g
FOR 4
2
4
5g
5g
5g
800g
800g
20g
600ml
1
200g
30g
200g
2 SIMMERAdd honey, salt, chopped tomatoes, water, and the stock cube. Bring to a boil and simmer covered for 10 minutes.