Chickpea Kale Soup

17 min

8 cups

Think homemade soup is complicated? Uh-uh! It’s as simple as mixing frozen veggies and a can of beans, then bolstering flavour with a flavourful broth. Frozen veggies are healthy and convenient. They’re frozen soon after picking, which helps lock in nutrients. Streamline cooking with Steamers. These make meals easy: mix, cook, serve and even store leftovers in them.

Ingredients

  • 6 cups Vegetable Broth
  • 1 1⁄2 tsp Vegetable Broth Mix
  • 1 cup boiling water
  • 3 cups mixed vegetables
  • 3 cups shredded kale or spinach
  • 1 can (14 oz /398 ml) chickpeas, rinsed
  • 2 tbsp Fajita Seasoning or Greek Dressing Mix
  • Sea Salt, to taste
  • Black Pepper, to taste

Preparation

  • Combine ingredients in a Multipurpose Steamer.
  • Microwave with lid on for 10–12 minutes, until vegetables are soft.
  • Very carefully remove from microwave, season to taste, stir, and serve.
  • Combine ingredients in a Multipurpose Pot and bring to a boil.
  • Reduce heat and simmer for 10–15 minutes, until vegetables are soft.

Nutritional Information

Per serving(2 cups): Calories 270, Fat 2.5 g (Saturated -2.5 g, 0 0 g), Cholesterol 0 mg, Sodium 550 mg, Carbohydrate 53 g (Fiber 13 g, Sugars 2 g), Protein 13 g.

Tips

Bump up protein and stir in cooked shredded chicken, frozen shrimp or shelled edamame.

Tips

Bump up protein and stir in cooked shredded chicken, frozen shrimp or shelled edamame.

Perfectly Balance Your Plate

Serve with 1 tbsp feta cheese and a crusty whole wheat roll.