Instant Pot Creamy Tomato Soup with Crispy Parmesan Chickpeas
Instant Pot Creamy Tomato Soup with Crispy Parmesan Chickpeas
  • prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Ingredients

    • 1 onion, diced
    • 2-3 cloves garlic, minced
    • 1 TBSP olive oil or avocado oil
    • 3 carrots, chopped
    • 1 can (14.5 or 15 oz) tomato sauce
    • 1 can (15 oz) fire roasted tomatoes, + extra as desired
    • 1 TBSP tomato paste
    • 1 cup vegetable broth
    • 1 TBSP dried basil, or to taste
    • 1/4 tsp salt
    • 1/2 tsp sugar (optional*)
    • 1/4 tsp oregano
    • 3 oz cream cheese or cream, add to taste
    • salt and pepper to taste
    • 1 can (15 oz) chickpeas
    • 1 tablespoon extra virgin olive oil
    • 2 TBSP finely grated Parmesan cheese (approx. 1/2 oz)
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon lemon zest
    • 1/2 teaspoon sea salt
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon black pepper 

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 402 % Daily Value *
    • Total Fat: 15 g 23.53%
    • Saturated Fat: 4 g 17.93%
    • Trans Fat: 0 g %
    • Cholesterol: 11 mg 3.55%
    • Sodium: 2220 mg 92.5%
    • Calcium: 238 mg 23.84%
    • Potassium: 739 mg 21.11%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 32.64%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 55 g %
    • Dietary Fiber: 15 g 61.34%
    • Sugar: 12 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 218.28%
    • Vitamin C 20.93%
    • Vitamin D 0.13%
    • * 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 Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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