0 from 3 votes
Light spring or summer soup with chickpeas, fennel, lemon and dill
A bowl of sunshine that's perfect for a light spring or summer lunch. With chickpeas, potato, fennel, red onion and of course lemon and dill.
Cook Time
mins
Total Time
15 mins
Servings: 2 large bowls
Calories: 171 kcal
Course:
Soup , Dinner
Cuisine:
European , Mediterranean , Greek , Italian
Ingredients
- 1 1 can chickpeas canned or 1 cup dried
- 1 1 to 2 tbsp extra virgin olive oil leave out for fatfree
- 1 1 cup potatoes peeled and diced
- 1 1 bulb fennel
- 1 1 red onion
- 1 1 lemon extra for garnish
- 1 1 handful Dill fresh
- 1 1 tbsp paprika powder
- ½ ½ tsp black pepper
Instructions
- For this soup no frying or baking is needed. Just add everything to boiling water, in steps.
- First soak overnight. Then cook in about 5 cups of water. In the 15 first minute skim off the foam on top. After 1½ hours follow the same step as with canned chickpeas starting with the potatoes
- Heat up 3 cups of water.
- Peel and cut the potato in smaller pieces than regular cubes, and add. This needs 15 minutes in total. Everything else needs a bit shorter and in between you'll have enough time to prepare every step.
- Cut the fennel into bitesize pieces and add.
- Cut the onion into small quarter rings and add.
- Add the chickpeas (canned).
- Wash the lemon well and zest. Then juice it. Add both, together with the paprika powder and black pepper.
- Tear up the dill and add, but leave some to garnish.
- Serve in two bowls with some dille on top. And optional extra slices of lemon and a drizzle of extra virgin olive oil.
Cup of Yum
Notes
- Since you use the zest make sure to buy organic lemons.
Nutrition Information
Calories
171kcal
(9%)
Carbohydrates
39g
(13%)
Protein
5g
(10%)
Fat
2g
(3%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
73mg
(3%)
Potassium
1169mg
(33%)
Fiber
10g
(40%)
Sugar
9g
(18%)
Vitamin A
1899IU
(38%)
Vitamin C
67mg
(74%)
Calcium
107mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2large bowls
Amount Per Serving
Calories 171
% Daily Value*
| Calories | 171kcal | 9% |
| Carbohydrates | 39g | 13% |
| Protein | 5g | 10% |
| Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 73mg | 3% |
| Potassium | 1169mg | 25% |
| Fiber | 10g | 40% |
| Sugar | 9g | 18% |
| Vitamin A | 1899IU | 38% |
| Vitamin C | 67mg | 74% |
| Calcium | 107mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.