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Quick & Easy Chard and Chickpea Soup

Yes, you can have home-cooked soup in a jiffy, even on a weeknight.

Chard and Chickpea Soup

From Living Candida Free by Ricki Heller. Reprinted with permission from Da Capo Lifelong, ©2015. Photograph by Nicole Axworthy.

This delicious vegan soup is easy and very flexible. Vary the ingredients to your taste or what you've got available.

I didn't have veggie stock or tomatoes, so I just used water plus cumin, paprika, bay leaf and herbs for seasoning.

I added cilantro instead of parsley, bak choy instead of chard, plus carrots and sweet potato.

Total prep & cook time 45 min

6 Servings

Nutrition Data, 429g Serving: 172 calories, 4g fat, 1g saturated fat, 35 cal fr fat, 28g carb, 473mg sodium, 7g fiber, 9g sugars, 7g protein, very low Cholesterol, low saturated fat, good source Dietary Fiber, Folate, Iron, Magnesium, Potassium, Copper, Vit A, C, K, Manganese. Estimated glycemic load 10

Ingredients:

  • 1 tablespoon (15 ml) virgin coconut oil or extra-virgin olive oil, preferably organic
  • 1 large onion, chopped
  • 2 garlic cloves, chopped
  • 1 bunch chard (6 to 8 leaves), stems removed and chopped, leaves shredded (2 to 3 cups [480 to 720 ml] leaves)
  • 4 cups (1 L) vegetable broth or stock (homemade or use organic with no sugar or additives)
  • 3 cups (720 ml) canned diced tomatoes
  • 2 cups (480 ml) cooked chickpeas, drained
  • 1 teaspoon (5 ml) dried oregano
  • 2 teaspoons (10 ml) dried basil, or 1/4 cup [60 ml] fresh
  • 1/2 teaspoon (2.5 ml) onion salt
  • 1/4 cup (60 ml) chopped fresh parsley
  • 1/2 teaspoon (2.5 ml) fine sea salt, or to taste
  • 1 teaspoon (5 ml) freshly squeezed lemon juice

Directions:

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  1. In a large pot or Dutch oven, heat the oil over medium heat and add the onion and garlic.
  2. Sauté until the onion is translucent, for about 8 minutes.
  3. Add the remaining ingredients, except the lemon juice, and bring to a light boil.
  4. Lower the heat to a simmer, cover, and simmer until all the vegetables are soft and the flavors are well combined, for about 30 minutes.
  5. Add the lemon juice; stir and adjust the seasonings. Serve. May be frozen.

Recipe Tips:

Add more heat to this soup by cooking with a slice or two of ginger, or add-ing a pinch of cayenne with the spices.

I added my cumin and paprika (1 tsp each) to the onion & garlic and fried them for a minute to cut the raw taste.

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