One-Pot Chickpea and Kale Soup
- Serves
- Total time
- 45 min
- Heat
- Simmer
- Per serving
- 163 cal
Diabetes-friendly Gluten-free Heart-healthy Liver-friendly Low-carb Low-sodium and DASH Mediterranean Vegan Vegetarian
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 tbsp | olive oil | 14 g |
| 1 cup | yellow onion, chopped | 160 g |
| 1 cup | carrots, chopped | 128 g |
| 1 cup | celery, chopped | 101 g |
| 3 | garlic cloves, minced | 9 g |
| 6 cups | no-salt-added broth | 1440 g |
| 1 cup | no-salt-added diced tomatoes | 240 g |
| 1 tsp | dried oregano | 1 g |
| 1/2 tsp | black pepper | 1 g |
| 1 tbsp | lemon juice | 15 g |
| 2 cups | no-salt-added chickpeas, drained | 328 g |
| 4 cups | kale, chopped | 84 g |
Steps
- Soften. Warm the oil in a large pot. Cook the onion, carrot and celery 6 minutes until soft.
- Build. Add the garlic and oregano for 30 seconds, then the broth and tomatoes.
- Simmer. Add the chickpeas. Simmer 20 to 25 minutes until tender (cut chicken or turkey into pieces first).
- Add. Stir in the kale and cook until just done.
- Brighten. Turn off the heat, add the lemon juice and pepper, and taste.
A long soften of the onion, carrot and celery builds a sweet base, and lemon at the end lifts the whole pot.
Broth must say no salt added. Regular broth can carry 800 mg or more of sodium per cup.
Done when: Meat 165°F (74°C); lentils soft but holding shape.
Fixes
- Flat?
- Add another squeeze of lemon or a pinch of pepper.
- Too thick?
- Add water a half cup at a time.
Variations: Add a parmesan rind if sodium is not a concern.
Keeps: 4 days in the fridge, 3 months frozen.
Estimated nutrition per serving
| Calories | 163 |
|---|---|
| Protein | 8 g |
| Carbohydrates | 24 g |
| Fiber | 6.6 g |
| Net carbs | 17.4 g |
| Added sugar | 0 g |
| Fat | 5 g |
| Saturated fat | 0.8 g |
| Sodium | 118 mg |
| Potassium | 596 mg |
| Phosphorus | 178 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.