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Pumpkin & Chickpea Soup

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Pumpkin and Chickpea Soup

Pumpkin and Chickpea Soup recipe

 

Yield

8 servings

Prep

10 min

Cook

50 min

Ready

1 hrs
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons corn oil
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3 medium onions
chopped
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½ pound chickpeas (garbanzo beans)
dried, soaked overnight, drained, chopped
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2 pounds pumpkin
chopped
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2 tablespoons honey
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½ teaspoon salt
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¼ teaspoon white pepper
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8 cups water
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2 tablespoons all-purpose flour
dissolved in 1/4 cup of water
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Ingredients

Amount Measure Ingredient Features
3E+1 ml corn oil
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3 medium onions
chopped
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226.8 g chickpeas (garbanzo beans)
dried, soaked overnight, drained, chopped
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907.2 g pumpkin
chopped
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3E+1 ml honey
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2.5 ml salt
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1.3 ml white pepper
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1.9 l water
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3E+1 ml all-purpose flour
dissolved in 1/4 cup of water
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Directions

Heat oil in pan and stir-fry onions until they turn golden.

Add chickpeas, pumpkin, honey, salt and pepper, and stir-fry mixture over moderate heat for 5 minutes.

Add water, bring to a boil and cook over moderate heat for 30 minutes.

Add flour mixture for thickening and simmer over low heat for 15 minutes more.

Serve hot with fresh herbs on top if desired.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 431g (15.2 oz)
Amount per Serving
Calories 14025% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 249mg 10%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 21%
Sugars g
Protein 7g
Vitamin A 353% Vitamin C 15%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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