
An all-in-one soup, with easily available ingredients, and ready in no time.
1 tbsp | canola oil | 0.5 fl.oz | |
1 clove | garlic, minced | ||
1/2 | onions, finely chopped | 3.5 oz | |
1 tsp | ground cumin | 0.1 oz | |
1 tsp | turmeric | 0.2 oz | |
1 2/3 cup | chickpeas/garbanzo beans (canned), drained and rinsed | 12.8 fl.oz | |
1 cup | canned tomatoes, low sodium | 8.9 oz | |
1 cup | chicken broth, low-sodium | 8.7 fl.oz | |
1 cup | water | 8.7 fl.oz | |
1 pinch | salt [optional] | ||
ground pepper to taste [optional] |
A blender or food processor will be very useful to purée the soup.
per 1 serving (380 g)
Amount % Daily Value |
Calories 230 |
Fat 5 g 8 % |
Saturated
0.6 g
3 % |
Cholesterol 0 mg |
Sodium 320 mg 13 % |
Carbohydrate 38 g 13 % |
Fibre 7 g 29 % |
Sugars 3 g |
Net Carbs 31 g |
Protein 9 g |
Vitamin A 16 % |
Vitamin C 28 % |
Calcium 8 % |
Iron 25 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Vegetables | 1 |
Meat and Alternatives | 1 |
Fats | ½ |