We love this easy soup recipe because it utilizes chickpeas which are a great source of plant-based protein. Try straining the chickpeas and rinse them under water to lower the sodium amount!
(Makes 5 servings)
Ingredients
- ½ onion, diced
- 4 carrots, peeled and chopped
- 2 cloves garlic, minced
- 4 cups low sodium vegetable stock
- 1 cup short grain brown rice precooked
- 2 cans chickpeas
- 2 tbsp tahini
- 1 cup baby spinach
- 2 tbsp lemon juice
Instructions
- Saute the chopped up onion and carrot in a pan on medium heat
- Once the carrots are getting soft and the onion is turning brown, add in the minced garlic for about 2 minutes. Then take the pan off the heat and set aside
- Next, combine 4 cups of vegetable stock and 3 cups of water in a pot and bring to a boil (if you like less liquid in your soup, add less water)
- While waiting for that to boil, pour the canned chickpeas into a strainer and rinse with water
- Once the stock is boiling, add the rice, chickpeas, and cooked onion, carrot, and garlic and reduce the heat so the soup is at a simmer for about 10 minutes
- Remove the pot from the heat and add in the tahini and lemon juice. Stir
- Add the spinach and stir again. Let the spinach wilt for a couple of minutes in the soup
- Season with salt and pepper and serve
Calories: 292 Total Fat: 9.4g Saturated Fat: 1.2g Cholesterol: 0mg Sodium: 396mg Total Carbohydrate: 44g Dietary Fiber: 5.1g Total Sugars: 12.3g Protein: 10.4g Vitamin D: 0mcg Calcium: 115mg Iron: 8mg Potassium: 437mg
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