Chickpea, Tomato, and Spelt Soup
Chickpea, Tomato, and Spelt Soup
  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    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

    Tags

    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

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