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Rating: 5/5 (1 vote cast)

Meal Type: Dinner
Total Time:
Cook Method: Stove
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4

Amount Per Serving
Calories 399
% Daily Value**
Total Fat 6g
10%
Saturated Fat 1g
1%
Unsaturated Fat 3g
Cholesterol 1mg
0%
Sodium 80mg
3%
Total Carbohydrate 66g
22%
Dietary Fiber 19g
74%
Sugars 14g
Protein 23g
Vitamin A  74%Vitamin C  25%
Calcium  23%Iron  42%
Potassium  34%Vitamin E  5%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Chick Pea and Spinach Soup

Recipe Tags: Soup Recipes

Date Added: June 11, 2009

Ingredients:

1 Teaspoon Curry Powder or garam masala
5 Cups Fresh Spinach chopped
1/8 Teaspoon Cardamom crushed
1/8 Teaspoon Nutmeg or allspice
1 Cup Skim Milk or as needed
4 Cloves Of Garlic minced
1 Onion chopped
16 Ounces Chickpeas drained and rinsed
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Directions:

1. Saute the onion and garlic, covered, over low heat (they will cook in their own juices) until the onion is translucent.

2. Add the milk and raise heat to medium, and cook just until boiling, stirring constantly.

3. Reduce heat to prevent boiling over, add chickpeas, spinach, and spices, and continue to cook, stirring, until spinach is wilted.

4. Remove from heat. Place 1 1/2 cups of the soup into a blender or food processor and puree.

5. Return puree to soup, stir well, and serve hot.

6. Rinse spinach in warm salted water, drain, and shred or chiffonade before using.

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Dietary Notes:
This recipe is very low-sodium with 80mg per serving, low-saturated fat with 0.75g per serving and low-cholesterol with 1.25mg per serving

This recipe is high in Vitamin A with 74% of your daily recommended intake per serving. This recipe is high in Vitamin C with 25% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Milk, Garlic, Onion allergies.
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