Chickpea and Lemony Spinach Soup

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Rating: 5
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Prep Time15minutes
Cook Time20minutes
Passive Time
servings
Nutrition Facts
Chickpea and Lemony Spinach Soup
Amount Per Serving
Calories 137 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 129mg 5%
Potassium 484mg 14%
Total Carbohydrates 21g 7%
Dietary Fiber 4g 16%
Sugars 2g
Protein 8g 16%
Vitamin A 68%
Vitamin C 48%
Calcium 4%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

Ask anyone that knows their beans, especially vegans, just how nutritious and delicious chickpeas are, and they are low in fat! One cup contains 269 calories and a whopping 14.5 grams of protein with only 4 grams of fat. In addition, if you are looking to increase your fiber, chickpeas contain 12.5 grams along with 80.4 mg of calcium and nearly 80 mg of magnesium.

Chickpeas contain all nine essential amino acids which make them a complete protein, necessary building blocks that keep bodies functioning properly.

And, with the spinach, this soup is one of the healthiest in my repertoire and is also fantastic when you have a cold or flu.

ENJOY!

Ingredients

  • 5 Tbl. olive oil
  • 1 large shallot diced
  • 2 medium carrots diced
  • 1 stalk celery diced
  • 1 Tbl. garlic crushed
  • 1 pinch crushed red pepper,
  • 1 Tbl. Thyme,
  • 1/2 large lemon
  • 5 cups potatoes cubed
  • 2 cans chickpeas, rinsed and drained
  • 8 cups water
  • 1 1/2 Tbl. Better than Bouillon Vegetable
  • 8 oz. fresh spinach
  • 1 Tbl. Follow Your Heart Vegan Parmesan Shreds per serving

Directions

  1. In a saucepan, heat olive oil and add diced shallot, cooking over medium heat. Be careful to stir continually and do not let the shallot burn.
  2. Stir in diced carrots, celery, and garlic along with salt and pepper to taste. Continue cooking until the vegetables begin to soften, about 5 minutes, stirring frequently.
  3. Stir in a pinch of red pepper, thyme, lemon, potatoes, drained chickpeas, water, and vegetable bouillon. Continue cooking for 15 minutes or until potatoes are soft.
  4. Remove and discard the lemon.
  5. Scoop out half of the soup and puree with an immersion blender and set aside.
  6. Stir fresh spinach into the remaining soup in the pan until it wilts. Add pureed soup back to the saucepan and stir until incorporated.
  7. Scoop into bowls and top each bowl with Vegan Parmesan. (OPTIONAL)

About Me

Hi, I'm Roxanne.

Thanks for stopping by and welcome to my site.

My family heritage is Italian and French so needless to say, I love preparing meals for family, friends and anyone with an appetite and the openness to try something new.

Please make yourself at home and enjoy! I look forward to your comments and suggestions, feel free to send me a note through the Contact Page.

XOXO

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