An all-in-one soup, with easily available ingredients, and ready in no time.
|1 tbsp||canola oil||15 mL|
|1 clove||garlic, minced|
|1/2||onions, finely chopped||100 g|
|1 tsp||ground cumin||2 g|
|1 tsp||turmeric||3 g|
|1 2/3 cup||chickpeas/garbanzo beans (canned), drained and rinsed||420 mL|
|1 cup||canned tomatoes (diced)||260 g|
|1 cup||vegetable broth, low-sodium||250 mL|
|1 cup||water||250 mL|
|ground pepper to taste [optional]|
- Heat the oil in a saucepan over medium-low heat. Add the finely chopped garlic and onion then sauté 2-3 min until translucent, taking care not to let them burn.
- Drain and rinse the chickpeas, then add them to the saucepan. Stir in the spices, tomatoes, broth and water. Bring to a boil, then lower the heat and cook 7-8 min. Add salt and pepper to taste.
- Purée the soup in a blender, then ladle it into bowls and serve.
Nutrition Facts Table
per 1 Serving (380g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1||serving|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¾||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat
- Source of :
- Calcium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
- Good source of :
- Copper, Iron, Magnesium, Potassium, Vitamin A, Zinc
- Excellent source of :
- Fibre, Folacin, Manganese, Vitamin B6
- Diet-related health claims :
|Meat and Alternatives||1|
Top ReviewsView All Reviews
joymagnovember 17, 2009 | I would make this recipe again
Not only was this soup yummy, it's really easy to make and inexpensive! A winner!