Don't miss another issue…      Subscribe

Chickpea and Escarole Soup

 

18

Yield

8

servings

Prep

10

min

Cook

60

min

Ready

70

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

1 cup onions
chopped
1 tablespoon garlic
minced
1 ½ teaspoons thyme
*
1 ½ teaspoons oregano
fresh, minced
8 cups escarole
coarsely chopped
*
2 ½ cups chickpeas (garbanzo beans)
dried, soaked
¼ cup rice
brown, uncooked
1 cup corn
canned, or frozen
2 tablespoons tomato paste
2 tablespoons lemon juice
1 ½ teaspoons salt
¼ teaspoon red hot pepper sauce
*
1 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

Add review

 

 

Comments

Nutrition Facts

Serving Size 130g (4.6 oz)
Amount per Serving
Calories 1408% of calories 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?

 

Add Photo

Up to 1MB in size, .jpg format

 

Founded in 1996.

© 2020 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed