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| Garlicky Chick Pea Soup with Greens |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| Serve with a whole grain roll and a side salad. |
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| Diet Types: Low Fat, Vegan, Vegetarian |
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Ingredients:
- 1 1/2 cups dried chick peas, soaked overnight
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 Spanish onion, coarsely chopped
- 6 cups water
- 2 large carrots, cut into half inch slices
- 2 stalks celery, cut into half inch slices
- 1 1/2 teaspoons dried oregano
- 2 bay leaves
- 1/4 teaspoon red pepper flakes
- 1/2 pound greens (chard, Escarole, rappini, kale, or Collards)
- 2 teaspoons salt
- 1 teaspoon dried rosemary, crumbled
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| Serves: 6 |
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| Cooking Time: Over one hour |
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| Instructions: |
| Drain the chick peas and discard any loose skins. Set aside. Heat oil in a large soup pot and sauté the garlic and leek for 1 minute, stirring frequently. Add the water, chick peas, carrots, celery, oregano, rosemary, and bay leaves. Boil for 1 1/2 hours. Remove bay leaves and stir in the greens and salt. Gently simmer, uncovered, until the greens are cooked until very soft, about 5 minutes for Beet Greens and chard, and about 12 minutes for Escarole and Kale. Blend in batches and add back to the pot. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6 |
| Amount Per Serving |
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Calories 235
Calories from Fat 50 |
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| % Daily Value* |
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| Total Fat 6g |
9% |
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| Saturated Fat 1g |
4% |
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| Mono Fat 2g |
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| Poly Fat 2g |
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| Sodium 822mg |
34% |
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| Total Carbs 38g |
13% |
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| Dietary Fiber 11g |
44% |
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| Protein 11g |
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| Iron |
27% |
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| Calcium |
11% |
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| Vitamin C |
21% |
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| Vitamin E |
6% |
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| Vitamin A |
90% |
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| Vitamin B-6 |
20% |
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| Pantothenic acid |
9% |
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| Niacin |
6% |
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| Riboflavin |
12% |
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| Thiamin |
20% |
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| Folate |
74% |
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| Selenium |
9% |
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| Manganese |
70% |
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| Copper |
25% |
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| Zinc |
13% |
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| Potassium |
19% |
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| Phosphorus |
22% |
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| Magnesium |
19% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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