Spiced Chickpea and Tomato Soup
Spiced Chickpea and Tomato Soup
  • prep: 5 min
  • cook: 0 hr
  • total: 5 min
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  • servings:
  • Summary

    Thanks to the soup's garlic and red chiles, you'll be warmed up in no time.

    Ingredients

    • 3 garlic cloves, minced
    • 3 dried hot red chiles, chopped, or 1/2 teaspoon red-pepper flakes
    • 1 teaspoon ground coriander
    • 3/4 teaspoon coarse salt
    • 1/8 teaspoon caraway seeds
    • 2 tablespoons extra-virgin olive oil
    • 1 can (15 ounces) chickpeas, drained and rinsed
    • 1 1/2 cups crushed canned tomatoes, with juice
    • 1/2 cup drained jarred roasted red peppers, rinsed
    • 3 1/2 cups homemade or low-sodium store-bought chicken stock
    • Sour cream, for serving
    • Parsley sprigs, for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 199 % Daily Value *
    • Total Fat: 9 g 14.42%
    • Saturated Fat: 1 g 6.15%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 948 mg 39.48%
    • Calcium: 74 mg 7.43%
    • Potassium: 439 mg 12.55%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 14.43%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 23 g %
    • Dietary Fiber: 7 g 26.06%
    • Sugar: 5 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 6.27%
    • Vitamin C 16.95%
    • 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 - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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