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RECIPES


Hearty Chickpea Vegetable Soup


This Hearty Chickpea Vegetable Soup, featuring canned broth, garbanzo beans and sliced carrots, is perfect for the fall and winter seasons! And did you know that with just half a cup of carrots, you can help protect your skin from sun damage, thanks to the fact that the nutrient-rich veggie has more than a day's worth of Vitamin A. So grab a can and unlock the nutrients!

Servings: 6


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Hearty Chickpea Vegetable Soup

INGREDIENTS

1 tablespoon olive oil
1 medium onion, chopped
1 large garlic clove, minced
2 teaspoons ground cumin
2 14 3/4-ounce cans low sodium vegetable or chicken broth
1 cup water
4 cups cubed butternut squash, about 1 medium squash
1/4 teaspoon salt
1 (15.5-ounce) can garbanzo beans (chickpeas), drained and rinsed
1 (14.5-ounce) can sliced carrots, drained
3 cups escarole or kale, coarsely chopped    
PREPARATION

In 4-quart saucepan over medium-high heat, in hot oil, cook onion and garlic until just softened, stirring frequently. Stir in cumin; cook 1 minute.

Add canned broth, water, butternut squash and salt. Over high heat, heat to boiling.

Reduce heat to low; cover and simmer 20 minutes until squash is tender.

Add garbanzo beans, carrots and escarole. Continue to simmer about 5 minutes until vegetables are tender.



Nutrition Information Per Serving:

Calories: 180
Total fat: 4g
Saturated fat: 0g
Cholesterol:0 mg
Sodium: 380mg
Carbohydrate: 32g
Sugar: 5g
Fiber: 6g
Protein: 7g
Vitamin A: 430%DV*
Vitamin C: 110%DV
Calcium: 15%DV
Iron: 15%DV

*DV=Daily Value