Hearty Spinach and Chickpea Soup

Hearty Spinach and Chickpea Soup
Hearty Spinach and Chickpea Soup
  • prep: 45 min
  • cook: 0 hr
  • total: 45 min
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  • servings:
  • Summary

    Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this quick-cooking soup substantial. A slice of whole-grain bread completes the meal.

    Ingredients

    • 2 cups uncooked brown rice
    • 1 tablespoon olive oil
    • 1 medium onion, finely chopped
    • 2 cloves garlic, minced
    • 8 ounces (4 cups) fresh shiitake mushrooms, stems removed, caps thinly sliced
    • 6 cups reduced-sodium chicken or vegetable broth
    • 1/2 teaspoon dried rosemary, crumbled
    • 1 can (15 ounces) chickpeas, drained and rinsed
    • 2 bags (5 ounces each) baby spinach leaves
    • Coarse salt and ground pepper, to taste
    • 1/2 cup grated Parmesan cheese

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 800 % Daily Value *
    • Total Fat: 13 g 19.9%
    • Saturated Fat: 3 g 14.68%
    • Trans Fat: 0 g %
    • Cholesterol: 10 mg 3.35%
    • Sodium: 1433 mg 59.71%
    • Calcium: 214 mg 21.38%
    • Potassium: 571 mg 16.3%
    • Magnesium: 0 mg 0%
    • Iron: 26 mg 143.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 118 g %
    • Dietary Fiber: 25 g 98.29%
    • Sugar: 1 g
    • Protein: 54 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 2.61%
    • Vitamin C 6.98%
    • Vitamin D 0.53%
    • * 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 - Vegetables15
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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