Afghan Noodle Soup with Hot Garlic Oil

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

2 tbsp olive oil

1 large onion (finely chopped)

1 tsp ground coriander

1 tsp ground turmeric

1/2 tsp ground black pepper

1/4 tsp ground cinnamon

1 tsp paprika powder

Salt (to taste)

6 cups vegetable broth

1 can kidney beans (drained and rinsed)

1 can chickpeas (drained and rinsed)

1 can diced tomatoes

2 tbsp tomato paste

2 cups fresh spinach (chopped)

Handful fresh cilantro (chopped)

Handful fresh dill (chopped)

8 oz dried linguine (or other thin noodles, egg-free)

2 cups unsweetened plant-based yogurt

Salt (to taste)

Dried mint (crushed)

Red pepper flakes (optional)

3 tbsp olive oil

3 cloves garlic (thinly sliced)

手順

Sauté Onion: Heat 2 tbsp olive oil in a large pot over medium heat. Add onion, cooking until translucent.

Spice it Up: Mix in coriander, turmeric, black pepper, cinnamon, paprika powder, and salt. Cook for a minute.

Add Tomato Paste: Stir in the tomato paste and cook for another 2 minutes.

Simmer Soup: Pour in vegetable broth. Add kidney beans, chickpeas, and diced tomatoes. Bring to a boil.

Noodles: Add noodles to the boiling soup. Reduce heat and simmer until noodles are cooked, about 10-12 minutes.

Yogurt Sauce: Combine plant-based yogurt and salt in a bowl.

Add Greens: Stir in spinach, cilantro, and dill into the soup. Cook for 2-3 minutes.

Hot Garlic Oil: In a small pan, heat 3 tbsp olive oil over medium heat. Add sliced garlic, cooking until golden and fragrant. Remove from heat.

Assemble: Serve soup in bowls, top with vegan yogurt sauce. Drizzle with hot garlic oil, and sprinkle with dried mint and red pepper flakes if desired.

栄養

• カロリー: 340 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 11 g
• ナトリウム: 1002 mg
• 炭水化物総量: 48 g
• 食物繊維: 6 g
• 糖質総量: 6 g
• タンパク質: 10 g