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Spice-Market Chickpea & Vegetable Soup
Spice-Market Chickpea & Vegetable Soup

Spice-Market Chickpea & Vegetable Soup

1 Review(s)
Healthy Living
Cook Minutes 50 Min
Prep : 20 Min Cook: 30 Min
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10 Servings
Servings
Original recipe yields 10 Servings
This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.
1/2 cup Kraft Calorie-Wise Sun-Dried Tomato & Oregano Dressing
1 each carrot, onion and yellow pepper, chopped
1 stalk celery, chopped
1 tsp. each ground cinnamon, ground cumin, ground ginger and ground turmeric
2-1/2 cups each vegetable broth and water
2 cans (19 fl oz/540 mL each) no-salt-added chickpeas (garbanzo beans), rinsed
1 can (28 fl oz/796 mL) no-salt-added diced tomatoes, undrained
1/4 cup fresh lemon juice
1/2 tsp. crushed red pepper
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Step 1
Heat dressing in large saucepan on medium-high heat. Add carrots, onions, yellow peppers and celery; cook 3 to 5 min. or until vegetables are crisp-tender, stirring occasionally. Stir in seasonings; cook and stir 1 min.
Step 2
Add broth, water, chickpeas and tomatoes. Bring to simmer; cover. Simmer on low heat 30 min.
Step 3
Remove soup from heat. Mash vegetables and beans slightly with potato masher. Stir in lemon juice and crushed pepper.
Kraft Kitchen Tips!
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Substitute
This soup would be equally delicious prepared with lentils or a mixture of chickpeas and lentils. You will get about 2 cups chickpeas from each rinsed can.
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Special Extra
For added colour and flavour, garnish each serving with chopped fresh parsley.
NutritionTitleCont_Left-Bracket
Nutrition
Calories
120
Calories From Fat
0
% Daily Value
Total fat 3 g
5 %
Saturated fat 0.4 g
2 %
Cholesterol 0 mg
Sodium 350 mg
15 %
Total carbohydrate 20 g
7 %
Dietary fibre 4 g
16 %
Sugars 5 g
Protein 5 g
Vitamin A
20 %
Vitamin C
50 %
Calcium
6 %
Iron
15 %
Servings
10 servings, 1 cup (250 mL) each
Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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