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Chickpea & Escarole Soup

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Submitted by jakelley

YIELD

8 servings

PREP

10 min

COOK

60 min

READY

70 min

Ingredients

1 237
CUP ML ONIONS
chopped
1 15
TABLESPOON ML GARLIC
minced
1 ½ 7.5
TEASPOONS ML THYME *
1 ½ 7.5
TEASPOONS ML OREGANO
fresh, minced
8 1.9
CUPS L ESCAROLE
coarsely chopped *
2 ½ 591
CUPS ML CHICKPEAS (GARBANZO BEANS)
dried, soaked
¼ 59
CUP ML RICE
brown, uncooked
1 237
CUP ML CORN
canned, or frozen
2 3E+1
TABLESPOONS ML TOMATO PASTE
2 3E+1
TABLESPOONS ML LEMON JUICE
1 ½ 7.5
TEASPOONS ML SALT
¼ 1.3
TEASPOON ML RED HOT PEPPER SAUCE
1 1
X X BLACK PEPPER *

Directions

In a 6 to 8 quart pot heat ½ cup water until simmering, add onion, garlic, thyme and oregano and cook until onion is wilted.

Add escarole, chickpeas, rice and 10 cups of water or vegetable stock, cover and bring to a boil.

Reduce heat and simmer for 30 minutes.

Stir in corn, tomato paste and lemon juice and return to a boil.

Reduce heat, cover and simmer 30 minutes.

Add salt and tobasco sauce and black pepper to taste.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 130g (4.6 oz)
Amount per Serving
Calories 140 8% from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 675mg 28%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 18%
Sugars g
Protein 10g
Vitamin A 3% Vitamin C 14%
Calcium 4% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

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