Slow-Cooker Chicken & Chickpea Soup

• 分量: 6 servings
• 総時間: 4 hours 20 minutes

材料

1 ½ cups dried chickpeas, soaked overnight

4 cups water

1 large yellow onion, finely chopped

1 (15 ounce) can no-salt-added diced tomatoes, preferably fire-roasted

2 tablespoons tomato paste

4 cloves garlic, finely chopped

1 bay leaf

4 teaspoons ground cumin

4 teaspoons paprika

¼ teaspoon cayenne pepper

¼ teaspoon ground pepper

2 pounds bone-in chicken thighs, skin removed, trimmed

1 (14 ounce) can artichoke hearts, drained and quartered

¼ cup halved pitted oil-cured olives

½ teaspoon salt

¼ cup chopped fresh parsley or cilantro

手順

Drain chickpeas and place in a 6-quart or larger slow cooker. Add water, onion, tomatoes and their juice, tomato paste, garlic, bay leaf, cumin, paprika, cayenne and pepper; stir to combine. Add . Cover and cook on Low for 8 hours or High for 4 hours.

Transfer the chicken to a clean cutting board and let cool slightly. Discard bay leaf. Add artichokes, olives and salt to the slow cooker and stir to combine.

Shred the chicken, discarding bones. Stir the chicken into the soup. Serve topped with parsley (or cilantro).

栄養

• カロリー: 447 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 77 mg
• ナトリウム: 762 mg
• 炭水化物総量: 43 g
• 食物繊維: 12 g
• 糖質総量: 9 g
• タンパク質: 34 g