Vegetable, Chickpea & Quinoa Soup

HUMMUSAPIEN
16Ingredients
40Minutes
190Calories

Ingredients

US|METRIC
  • 2 teaspoons olive oil (or grapessed)
  • 1 onion (large, diced)
  • 2 cloves garlic (minced)
  • 2 large carrots (diced)
  • 2 stalks celery (diced)
  • 1 1/2 teaspoons Italian seasoning
  • 1 1/2 cups green beans (chopped into small pieces, I used frozen)
  • 1/2 cup corn (I used frozen roasted corn)
  • 4 cups vegetable broth (+ 1/2 cup water)
  • 15 ounces chickpeas (drained)
  • 14 1/2 ounces diced tomatoes
  • 1 tablespoon tomato paste (freeze the rest in a baggie for later use)
  • 1/4 cup quinoa
  • 1 cup spinach (chopped)
  • 1/2 teaspoon salt
  • pepper (to taste)
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    NutritionView More

    190Calories
    Sodium45% DV1090mg
    Fat5% DV3g
    Protein14% DV7g
    Carbs12% DV36g
    Fiber28% DV7g
    Calories190Calories from Fat25
    % DAILY VALUE
    Total Fat3g5%
    Saturated Fat0g0%
    Trans Fat
    Cholesterol
    Sodium1090mg45%
    Potassium610mg17%
    Protein7g14%
    Calories from Fat25
    % DAILY VALUE
    Total Carbohydrate36g12%
    Dietary Fiber7g28%
    Sugars7g14%
    Vitamin A110%
    Vitamin C35%
    Calcium8%
    Iron15%

    * 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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