Butternut, Chickpea and Kale Soup with Tahini Broth
Butternut, Chickpea and Kale Soup with Tahini Broth
  • prep: 15 min
  • cook: 35 min
  • total: 50 min
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  • servings:
  • Ingredients

    • 1 tsp olive oil
    • 1 red onion, chopped
    • 2 large or 3 small cloves garlic, minced
    • 3 stalks celery, chopped
    • 1 bay leaf
    • 1/2 tsp ground black pepper
    • 1/2 tsp ground coriander
    • 1/4 tsp ground turmeric
    • pinch of cayenne
    • pinch of dried thyme (optional)
    • 5 cups vegetable broth with no tomatoes (such as Whole Foods 365 Organic)
    • 4 cups diced butternut squash
    • 1 14-oz. can chickpeas, drained and rinsed (1 ½ cups)
    • 1 cup reserved chickpea liquid (or substitute 1 cup vegetable broth)
    • 1/4 cup tahini
    • juice of 1 lemon
    • 2 handfuls curly kale, torn into bite-size pieces
    • sprinkle of salt

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 568 % Daily Value *
    • Total Fat: 11 g 17.22%
    • Saturated Fat: 2 g 9.46%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 13895 mg 578.96%
    • Calcium: 188 mg 18.77%
    • Potassium: 911 mg 26.04%
    • Magnesium: 0 mg 0%
    • Iron: 9 mg 47.79%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 89 g %
    • Dietary Fiber: 4 g 17.72%
    • Sugar: 60 g
    • Protein: 27 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 125.28%
    • Vitamin C 19.36%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs4
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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