Spicy Kale and Chickpea Soup
Spicy Kale and Chickpea Soup
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  • cook: 0 hr
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  • Ingredients

    • 2 tbsp extra virgin olive oil
    • 1 large onion, diced
    • 1 fennel bulb, diced (bulb only)
    • 1 leek, rinsed and diced (for instructions on cleaning leeks click here)
    • 1 1/2 tsp salt (if salt sensitive you may use less to taste)
    • 3 1/2 cups chickpeas, soaked and cooked or canned, drained and rinsed
    • 1 3/4 cups fire roasted, diced tomatoes (home cooked or canned)
    • 1 1/4 cups water
    • 2 cups vegetable stock
    • 4 tsp smoked paprika
    • 2 tsp granulated garlic
    • 2 tsp turmeric
    • 1 tsp dried oregano
    • 1/2 tsp crushed red pepper (more or less to taste - I usually add a bit more because we like spice)
    • 1/4 tsp black pepper
    • 1 bunch kale, de-stemmed and chopped or torn into bite sized pieces
    • Large saucepot

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 7
    • Amount Per Serving
    • Calories: 181 % Daily Value *
    • Total Fat: 7 g 10.29%
    • Saturated Fat: 1 g 4.15%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 990 mg 41.24%
    • Calcium: 83 mg 8.31%
    • Potassium: 402 mg 11.48%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.79%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 24 g %
    • Dietary Fiber: 8 g 30.35%
    • Sugar: 3 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 56.96%
    • Vitamin C 34.67%
    • 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 Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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