Mediterranean Meals

Golden Chickpea Soup Recipe

Name: Golden Chickpea Soup Recipe
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 9 servings
Ingredients: 1 tablespoon coconut oil or olive oil; 1 onion, diced; 4 garlic cloves; 1 tablespoon fresh ginger, grated; 2 teaspoons fresh turmeric, grated or finely minced (or 1/2 teaspoon powdered turmeric); 1/2 teaspoon yellow curry powder; 2 teaspoon coriander; 1 teaspoon cumin; 1/4 teaspoon cinnamon; 2 carrots, diced; 1 celery stalk, diced; 1/2 cup apple, diced small (see notes); 1/4 – 1/2 cup jasmine or basmati rice, uncooked (Optional- see notes); 5 cups vegetable broth; 2 cups of Swiss chard, greens and stems chopped (sub spinach or kale); 1 can chickpeas (garbanzo beans) (1 1/2 cups), drained; 1- 1 1/2 teaspoons salt (adjust to taste); 1/2 teaspoon black pepper, or to taste; 1 cup coconut milk; pinch of cayenne to taste; 2 teaspoons lemon juice or apple cider vinegar, more to taste; Optional: Garnish each bowl with fresh parsley, red pepper flakes, and a drizzle of coconut cream or a dollop of coconut yogurt.

9 servings

khẩu phần

20 minutes

thời gian hoạt động

50 minutes

tổng thời gian

Bắt đầu Nấu ăn

Nguyên liệu

1 tablespoon coconut oil or olive oil

1 onion, diced

4 garlic cloves

1 tablespoon fresh ginger, grated

2 teaspoons fresh turmeric, grated or finely minced (or 1/2 teaspoon powdered turmeric)

1/2 teaspoon yellow curry powder

2 teaspoon coriander

1 teaspoon cumin

1/4 teaspoon cinnamon

2 carrots, diced

1 celery stalk, diced

1/2 cup apple, diced small (see notes)

1/4 – 1/2 cup jasmine or basmati rice, uncooked (Optional- see notes)

5 cups vegetable broth

2 cups of Swiss chard, greens and stems chopped (sub spinach or kale)

1 can chickpeas (garbanzo beans) (1 1/2 cups), drained

1- 1 1/2 teaspoons salt (adjust to taste)

1/2 teaspoon black pepper, or to taste

1 cup coconut milk

pinch of cayenne to taste

2 teaspoons lemon juice or apple cider vinegar, more to taste

Optional: Garnish each bowl with fresh parsley, red pepper flakes, and a drizzle of coconut cream or a dollop of coconut yogurt.

Hướng dẫn

In a large heavy bottom pot or Dutch oven, saute onion in oil over medium-high heat for 5 minutes until fragrant and golden. Add garlic, ginger, and fresh turmeric and stir 2-3 minutes until garlic is fragrant and golden.

Turn the heat to medium, add curry powder, cumin, coriander, cinnamon, carrots, celery, apple, and rice, and saute for another 5 minutes, stirring often.

Add broth, greens, chickpeas, salt and pepper. Cover with a vented lid and simmer for 20 minutes or until rice and veggies are tender. Add coconut milk, and heat until warm.

Taste the soup and add lemon and cayenne if desired. Adjust seasonings adding salt and pepper as needed.

Dinh dưỡng

Kích thước Khẩu phần

1 1/2 cups

Calo

285

Tổng Chất béo

12.6 g

Chất béo bão hòa

9.3 g

Chất béo không bão hòa

Chất béo chuyển hóa

0 g

Cholesterol

0 mg

Natri

741.4 mg

Tổng Carbohydrate

37.3 g

Chất xơ

8.5 g

Tổng Đường

9.9 g

Chất đạm

9 g