Chickpea Kale and Fire Roasted Tomato Soup
User Reviews
5.0
18 reviews
Excellent
Chickpea Kale and Fire Roasted Tomato Soup
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One pot meal - recipe for healthy, hearty soup with garbanzo beans, kale, fire roasted tomatoes, fennel and leeks.
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Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion diced
- 1 bulb fennel diced (bulb only)
- 1 leek leek rinsed and diced (for instructions on cleaning leeks click here)
- 1 1/2 teaspoons salt if salt sensitive you may use less to taste
- 3 1/2 cups chickpeas soaked and cooked or canned, drained and rinsed
- 1 3/4 cups fire roasted, diced tomatoes home cooked or canned
- 1 1/4 cups water
- 2 cups vegetable stock
- 4 teaspoons smoked paprika
- 2 teaspoons granulated garlic
- 2 teaspoons Turmeric
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper more or less to taste - I usually add a bit more because we like spice
- 1/4 teaspoon black pepper
- 1 bunch kale de-stemmed and chopped or torn into bite sized pieces
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Instructions
- Heat the olive oil in a large saucepot over medium high heat. Add the onion, fennel, leek and salt. Cook until soft and translucent.
- Add remaining ingredients, except for the kale. Bring to a boil, then reduce heat to a simmer and let cook for 15-20 minutes, uncovered, until soup reduces and thickens and the flavor is more pronounced.
- Stir in kale. Once it is wilted and warm the soup is ready to serve. Taste and adjust seasonings as desired-- more red pepper for heat, and more salt if desired.
Notes
- You will also need: large saucepot
Nutrition Information
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Calories
175kcal
(9%)
Carbohydrates
31g
(10%)
Protein
8g
(16%)
Fat
2g
(3%)
Sodium
793mg
(33%)
Potassium
502mg
(14%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
2750IU
(55%)
Vitamin C
27.8mg
(31%)
Calcium
106mg
(11%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 175 kcal
% Daily Value*
| Calories | 175kcal | 9% |
| Carbohydrates | 31g | 10% |
| Protein | 8g | 16% |
| Fat | 2g | 3% |
| Sodium | 793mg | 33% |
| Potassium | 502mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 2750IU | 55% |
| Vitamin C | 27.8mg | 31% |
| Calcium | 106mg | 11% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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