Chili soup with kidney beans 4 servings
- 2 red chili fruits
- 2 garlic cloves
- 1 red pepper
- 3 carrots
- 2 bulbs
- 1 tbsp extra virgin olive oil
- Sea salt
- Black pepper, freshly ground
- 1½ tbsp sweet pepper
- 1 teaspoon of ground cumin
- 1 teaspoon thyme, dried
- 1 dl crushed tomatoes
- 2 tbsp of tomato puree
- 7½ dl vegetable broth
- 1 dl kidney beans
Topping:
- 4 tablespoons pumpkin seeds
- 25 g sprouts, eg alfalfa sprouts
- 1 fist of fresh basil
How to prepare
- Chop chili and garlic finely and peppers, carrots, and onions coarsely. Fry everything in oil in a saucepan for 5 min. Add spices and continue to cook.
- Add crushed tomatoes, tomato puree, and broth and bring to a boil. Then lower the heat and allow the soup to simmer for 20-25 minutes.
- Roast the pumpkin kernels in a hot frying pan with a little sea salt until they start popping.
- Mix the soup with a hand blender. Season with salt, pepper, and some extra spices.
- Rinse the beans and heat them in the soup. Serve the soup with sprouts, pumpkin seeds and basil.
Nutritional content per person:
- Energy: 259 kcal
- Protein: 12.2 g
- Fat: 9.4 g
- Carbohydrates: 37.3 g
- Dietary fiber: 11.2 g
