20-Minute Chickpea Soup

• 분량: 6 servings
• 총 시간: 20 minutes

재료

2 tablespoons extra-virgin olive oil

1 medium yellow onion, chopped (about 1½ cups)

3 large cloves garlic, finely chopped (about 2 tablespoons)

2 tablespoons no-salt-added taco seasoning

⅛ teaspoon salt

4 cups vegetable broth

2 (15-ounce) cans no-salt-added chickpeas, rinsed (about 3 cups)

2 small sweet potatoes, scrubbed and chopped (about 2 cups)

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes

1 (8-ounce) package cream cheese, softened

1 (5-ounce) package baby spinach (about 5 packed cups)

Fresh cilantro leaves for garnish (optional)

Tri-colored tortilla strips for garnish (optional)

방향

Heat 2 tablespoons oil in a large saucepan over high heat. Add chopped onion, chopped garlic, 2 tablespoons taco seasoning and ⅛ teaspoon salt. Cook, stirring often, until fragrant and the onion starts to soften, 3 to 5 minutes.

Stir in 4 cups broth, the rinsed chickpeas, chopped sweet potatoes and diced tomatoes. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered and stirring occasionally, until the sweet potatoes are tender, 8 to 10 minutes.

Stir in the softened cream cheese; return to a lively simmer. Stir in 5 ounces baby spinach; cook until wilted.

Divide the soup among 6 bowls. Garnish with cilantro and tortilla strips, if desired.

영양 정보

• 칼로리: 408 kcal
• 지방 전체: 20 g
• 포화 지방: 9 g
• 불포화 지방: 10 g
• 트랜스 지방: 0 g
• 콜레스테롤: 38 mg
• 나트륨: 671 mg
• 탄수화물 전체: 47 g
• 식이섬유: 11 g
• 총 당류: 13 g
• 단백질: 13 g