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Chickpea, Tomato, and Spelt Soup
- prep: 15 min
- cook: 0 hr
- total: 15 min
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Spelt is an ancient whole grain native to southern Europe. It's packed with fiber and naturally higher in protein than wheat.
Ingredients
- 1 cup spelt
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 carrot, halved lengthwise and cut into 1/2-inch lengths
- 1 celery stalk, diced
- 4 garlic cloves, chopped
- Coarse salt and ground pepper
- 2 bay leaves
- 2 teaspoons sweet paprika
- 1 teaspoon ground cumin
- 1/8 teaspoon saffron (optional)
- 4 cups chicken broth, homemade or canned
- 1 can (14 1/2 ounces) crushed tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/4 cup chopped flat leaf parsley, for garnish
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 370 % Daily Value *
- Total Fat: 11 g 16.97%
- Saturated Fat: 1 g 6.19%
- Trans Fat: 0 g %
- Cholesterol: 5 mg 1.67%
- Sodium: 1530 mg 63.76%
- Calcium: 115 mg 11.47%
- Potassium: 1162 mg 33.19%
- Magnesium: 0 mg 0%
- Iron: 5 mg 29.46%
- Zinc: 0 mg 0%
- Total Carbohydrate: 63 g %
- Dietary Fiber: 16 g 64.52%
- Sugar: 8 g
- Protein: 16 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 250.54%
- Vitamin C 35.7%
- 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 - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch3
- Exchange - Vegetables3
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total2 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq
