Smoky Chickpea, Red Lentil & Vegetable Soup

Smoky Chickpea, Red Lentil & Vegetable Soup
Smoky Chickpea, Red Lentil & Vegetable Soup
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • Ingredients

    • 2 tablespoons olive oil
    • 1 yellow onion, finely chopped
    • 4 garlic cloves, minced
    • 1 large carrot, diced
    • Heaping 1/4 teaspoon smoked paprika
    • 3/4 teaspoon cumin
    • 4 cups low sodium vegetable or chicken broth
    • 1 (14.5-ounce) can diced tomatoes
    • 1/3 cup red lentils
    • 1/2 teaspoon dried thyme
    • 2 bay leaves
    • 1 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1 (14.5-ounce) can chickpeas, drained and rinsed
    • 1 cup cooked vegetables, frozen peas or chopped fresh greens (or any combination)

    Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 447 % Daily Value *
    • Total Fat: 9 g 13.97%
    • Saturated Fat: 1 g 5.23%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.28%
    • Sodium: 1390 mg 57.9%
    • Calcium: 135 mg 13.46%
    • Potassium: 921 mg 26.31%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 38.86%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 69 g %
    • Dietary Fiber: 24 g 97.02%
    • Sugar: 3 g
    • Protein: 25 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 38.29%
    • Vitamin C 4.24%
    • 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 - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch4
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total7 oz-eq

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