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Swanson Blog / Real Food / Low Carb

Chickpea, Spelt and Tomato Soup

C
Low Carb
F
Low Fat
S
Low Sodium
D
Non-Dairy
O
Organic
Ve
Vegan
Vg
Vegetarian
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chickpea, spelt and tomato soup

Chickpea, spelt and tomato soup sounds intimidating, but it's actually quite simple! Spelt is an inexpensive ingredient that boosts the nutritious makeup of any recipe. It features a chewy texture and a sweet, nut-like flavor. Chickpeas, also known as garbanzo beans, are low in fat and a great source of fiber. Pair those two ingredients with the other flavorful components of this recipe and you’ve got yourself a colorful, filling and delicious soup! At under 200 calories per serving, this soup is a great way to make up for pesky holiday overeating.

Time: 2 hours + 25 minutes 
Serves: 6
Serving size: 1 cup

Ingredients:


Directions:

  1. Place spelt in a medium bowl and cover with cold water. Let soak for 1 hour; drain.
  2. In a large soup pot, heat oil over medium heat. Add onion, carrot, celery and garlic. Season with salt and pepper; cook for five minutes.
  3. Add bay leaves, paprika, cumin, saffron, spelt, broth and 1 cup water. Bring to a boil, reduce to a simmer and cook for 30 minutes or until spelt is tender.
  4. Add tomatoes and chickpeas and cook for an additional 20 minutes.
  5. Discard bay leaves. Sprinkle with chopped parsley before serving.

Nutrition Facts (per serving):

  • Calories 198
  • Fat 4.8 grams [Saturated Fat 0.5 g, Trans Fat 0 g, Monounsaturated Fat 2.75 g, Polyunsaturated Fat 0 g]
  • Protein 6.1 grams
  • Sodium 713.5 milligrams
  • Carbohydrates 33.7 grams
  • Fiber 5.1 grams

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