Here is a protein-rich, vegetable-based soup that really satisfies. A mix of sweet carrots and onions, a generous hit of garlic and the herbaceous flavour of rosemary and thyme combine with potatoes and high-protein chickpeas in a rich broth. Then, to round it out, you'll add kale, parmesan and lemon juice. There is so much great flavour going on in this easy to prepare soup!
Serves 5
Ingredients:
4 tbsps olive oil
1 large onion, diced
2 large carrots, diced
4 garlic cloves, minced
1/2 tsp salt
1 tsp black pepper
6 cups stock - chicken or vegetable
1 - 17 ounce can chickpeas drained and rinsed
3 cups mini red potatoes, diced - about 12oz
1 - 4 inch sprig fresh rosemary
2 tsps dried thyme leaves
3 cups fresh kale, chopped coursely, about 3 oz
1/3 cup freshly grated Parmesan, plus more for serving
Juice of 1 lemon
Directions:
1. Heat the olive oil in a Dutch oven or heavy bottomed pot, over medium heat (5 out of 10)
2. Saute the onions, carrots and garlic about 15 minutes
3. Add salt, pepper, rosemary sprig and thyme - stir
4. Pour in stock, chickpeas and potatoes. Bring to a boil, reduce the heat and simmer with the lid on, 20 minutes, or until the potatoes are cooked through
5. Remove the rosemary sprig, scrape leaves off into the soup. Use an immersion blender to partially blend approximately half the soup - leave lots of intact ingredients
6. Add the parmesan, lemon juice and kale - remove from the heat - let stand about 10 minutes to allow the kale to soften.
7. Adjust seasoning as necessary
8. Serve hot, with additional parmesan on top, if desired
Notes:
To make this vegan, use the veg stock and omit the pamesan cheese!
Feel free to omit the salt and use low sodium stock if you're watching salt intake.
Use fresh parmesan for this recipe, as the stuff that comes in a jar will not blend in well.
Stores in the fridge for up to 4 days, in an airtight container and is not recommended for the freezer, due to the fact potatoes become grainy after thawing.
Nutrition Facts:
Servings: 5
Calories 251
Total Fat 10.5g 13% Saturated Fat 2.2g 11% Cholesterol 4mg 1% Sodium 965mg 42% Total Carbohydrate 30.5g 11% Dietary Fiber 3.3g 12%
Total Sugars 8.4g Protein 11.5g Vitamin D 2mcg 8% Calcium 138mg 11% Iron 4mg 21% Potassium 535mg 11%
The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Add comment
Comments