Moroccan Spiced Chickpea Vegetable Soup

BCBSTX Connect Team — Tue, 28 Nov 2023 21:07:13 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 11/28/2023 9:07:13 PM

Ingredients: Makes 8 servings

8 ounces dry garbanzo beans
2 teaspoons canola oil
3 ounces chopped carrots
3 ounces chopped celery
5 1/2 ounces chopped yellow onion
1 teaspoon ground cinnamon
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
1 teaspoon ground paprika
1/4 teaspoon ground black pepper
1 quart vegetable broth
1 cup canned crushed tomatoes
2 ounces baby spinach
1/2 teaspoon salt

Directions:

Soak chickpeas in water overnight. Drain. Place chickpeas in a pot and cover with fresh water. Bring to simmer and cook until chickpeas are tender. Drain and reserve beans.
Heat oil in a soup pot. Sauté carrots, celery, and onions until softened. Stir in cinnamon, cumin, cayenne, paprika, and pepper. Cook until spices are fragrant.
Stir in vegetable broth and crushed tomatoes. Bring to simmer. Stir in chickpeas and cook for 20 minutes.
Stir in spinach and salt. Cook until spinach is just wilted and serve.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 160 calories, 3 g fat, <0.5 g saturated fat, 275 mg sodium, 26 g carbohydrates, 7 g sugar, 6 g fiber, 7 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High fiber, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, Recipe Book, African, Diabetes/prediabetes - Carb Conscious

Moroccan Spiced Chickpea Vegetable Soup

BCBSTX Connect Team — Tue, 12 Oct 2021 21:35:46 GMT

Revision 3 posted to Recipe Book by BCBSTX Connect Team on 10/12/2021 9:35:46 PM

Ingredients: Makes 8 servings

Directions:

Soak chickpeas in water overnight. Drain. Place chickpeas in a pot and cover with fresh water. Bring to simmer and cook until chickpeas are tender. Drain and reserve beans.
Heat oil in a soup pot. Sauté carrots, celery, and onions until softened. Stir in cinnamon, cumin, cayenne, paprika, and pepper. Cook until spices are fragrant.
Stir in vegetable broth and crushed tomatoes. Bring to simmer. Stir in chickpeas and cook for 20 minutes.
Stir in spinach and salt. Cook until spinach is just wilted and serve.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 160 calories, 3 g fat, <0.5 g saturated fat, 275 mg sodium, 26 g carbohydrates, 7 g sugar, 6 g fiber, 7 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High fiber, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, Recipe Book, African, Diabetes/prediabetes - Carb Conscious

Moroccan Spiced Chickpea Vegetable Soup

Bridgett — Wed, 08 Sep 2021 20:16:15 GMT

Revision 2 posted to Recipe Book by Bridgett on 9/8/2021 8:16:15 PM

Ingredients: Makes servings

Directions:

Soak chickpeas in water overnight. Drain. Place chickpeas in a pot and cover with fresh water. Bring to simmer and cook until chickpeas are tender. Drain and reserve beans.
Heat oil in a soup pot. Sauté carrots, celery, and onions until softened. Stir in cinnamon, cumin, cayenne, paprika, and pepper. Cook until spices are fragrant.
Stir in vegetable broth and crushed tomatoes. Bring to simmer. Stir in chickpeas and cook for 20 minutes.
Stir in spinach and salt. Cook until spinach is just wilted and serve.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 160 calories, 3 g fat, <0.5 g saturated fat, 275 mg sodium, 26 g carbohydrates, 7 g sugar, 6 g fiber, 7 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High fiber, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, Recipe Book, African, Diabetes/prediabetes - Carb Conscious

Moroccan Spiced Chickpea Vegetable Soup

BCBSTX Connect Team — Thu, 07 Jan 2021 21:07:31 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 1/7/2021 9:07:31 PM

Ingredients: Makes servings

Directions:

Soak chickpeas in water overnight. Drain. Place chickpeas in a pot and cover with fresh water. Bring to simmer and cook until chickpeas are tender. Drain and reserve beans.
Heat oil in a soup pot. Sauté carrots, celery, and onions until softened. Stir in cinnamon, cumin, cayenne, paprika, and pepper. Cook until spices are fragrant.
Stir in vegetable broth and crushed tomatoes. Bring to simmer. Stir in chickpeas and cook for 20 minutes.
Stir in spinach and salt. Cook until spinach is just wilted and serve.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 160 calories, 3 g fat, <0.5 g saturated fat, 275 mg sodium, 26 g carbohydrates, 7 g sugar, 6 g fiber, 7 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High fiber, High blood pressure - Sodium Conscious, General Healthy - Health Conscious, Heart Disease - Heart Conscious, Soup, Recipe Book, African, Diabetes/prediabetes - Carb Conscious