Summer Corn and Carrot Soup with Roasted Chickpeas

Summer Corn and Carrot Soup with Roasted Chickpeas

  • prep: 20 min
  • cook: 1 hr
  • total: 1 hr 20 min
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  • servings:
  • Summary

    You will need either an immersion blender or regular blender for this recipe.

    Ingredients

    • 1 14-ounce can garbanzo beans, drained
    • 1 tablespoon olive oil
    • 1/2 teaspoon curry powder
    • 1/2 teaspoon paprika
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon black pepper
    • 2 tablespoons olive oil
    • 1 small yellow onion, diced
    • 2 yellow bell peppers, seeded, stemmed and chopped
    • 12 ounces carrots, chopped
    • salt and black pepper
    • 4 cloves of garlic, minced
    • 1 1/2 tablespoons prepared curry paste
    • 6 cups vegetable stock
    • 4 cups of corn kernels, cut from the cob
    • 1 pint yellow cherry tomatoes
    • pinch of cayenne pepper
    • 1 14-ounce can full-fat coconut milk
    • Suggested toppings: drizzle of coconut milk, micro greens, roasted pepitas, roasted chickpeas.

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 111 % Daily Value *
    • Total Fat: 5 g 7.33%
    • Saturated Fat: 1 g 4.71%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 735 mg 30.61%
    • Calcium: 17 mg 1.66%
    • Potassium: 198 mg 5.66%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.73%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 4 g 16.64%
    • Sugar: 8 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 100.64%
    • Vitamin C 59.89%
    • 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 - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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