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Garlicky Chick Pea Soup with Greens
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve with a whole grain roll and a side salad.
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Diet Types: Low Fat, Vegan, Vegetarian
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Ingredients:
1 1/2 cups dried chick peas, soaked overnight1 tablespoon olive oil4 cloves garlic, minced1 Spanish onion, coarsely chopped6 cups water2 large carrots, cut into half inch slices2 stalks celery, cut into half inch slices1 1/2 teaspoons dried oregano2 bay leaves1/4 teaspoon red pepper flakes1/2 pound greens (chard, Escarole, rappini, kale, or Collards)2 teaspoons salt1 teaspoon dried rosemary, crumbled
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Serves: 6
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Cooking Time: Over one hour |
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| Instructions: |
| Drain the chick peas and discard any loose skins. Set aside.
Heat oil in a large soup pot and sauté the garlic and leek for 1 minute, stirring frequently.
Add the water, chick peas, carrots, celery, oregano, rosemary, and bay leaves. Boil for 1 1/2 hours.
Remove bay leaves and stir in the greens and salt.
Gently simmer, uncovered, until the greens are cooked until very soft, about 5 minutes for Beet Greens and chard, and about 12 minutes for Escarole and Kale.
Blend in batches and add back to the pot.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 235
Calories from Fat 50
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% Daily Value*
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| | Total Fat 6g | 9% | | | Saturated Fat 1g | 4% | | | Mono Fat 2g | | | | Poly Fat 2g | | | | Sodium 822mg | 34% | | | Total Carbs 38g | 13% | | | Dietary Fiber 11g | 44% | | | Protein 11g | | | | Iron | 27% | | | Calcium | 11% | | | Vitamin C | 21% | | | Vitamin E | 6% | | | Vitamin A | 90% | | | Vitamin B-6 | 20% | | | Pantothenic acid | 9% | | | Niacin | 6% | | | Riboflavin | 12% | | | Thiamin | 20% | | | Folate | 74% | | | Selenium | 9% | | | Manganese | 70% | | | Copper | 25% | | | Zinc | 13% | | | Potassium | 19% | | | Phosphorus | 22% | | | Magnesium | 19% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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