Courtesy of Nature's Food Center
http://www.naturesfoodcenter.com

Garlicky Chick Pea Soup with Greens

Diet Type: Low Fat

Cooking Time: Over one hour

Ingredients:

  1 1/2 cups dried chick peas, soaked overnight
  1 tablespoon olive oil
  4 cloves garlic, minced
  1 Spanish onion, coarsely chopped
  6 cups water
  2 large carrots, cut into half inch slices
  2 stalks celery, cut into half inch slices
  1 1/2 teaspoons dried oregano
  2 bay leaves
  1/4 teaspoon red pepper flakes
  1/2 pound greens (chard, Escarole, rappini, kale, or Collards)
  2 teaspoons salt
  1 teaspoon dried rosemary, crumbled
 
Directions:

Drain the chick peas and discard any loose skins. Set aside. Heat oil in a large soup pot and sauté the garlic and leek for 1 minute, stirring frequently. Add the water, chick peas, carrots, celery, oregano, rosemary, and bay leaves. Boil for 1 1/2 hours. Remove bay leaves and stir in the greens and salt. Gently simmer, uncovered, until the greens are cooked until very soft, about 5 minutes for Beet Greens and chard, and about 12 minutes for Escarole and Kale. Blend in batches and add back to the pot.

Servings: 6

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 235
Calories from Fat 50
 % Daily Value*
Total Fat 6g9%
  Saturated Fat 1g4%
  Mono Fat 2g 
  Poly Fat 2g 
Sodium 822mg34%
Total Carbs 38g13%
  Dietary Fiber 11g44%
Protein 11g 
Iron27%
Calcium11%
Vitamin C21%
Vitamin E6%
Vitamin A90%
Vitamin B-620%
Pantothenic acid9%
Niacin6%
Riboflavin12%
Thiamin20%
Folate74%
Selenium9%
Manganese70%
Copper25%
Zinc13%
Potassium19%
Phosphorus22%
Magnesium19%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.