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

  1. Combine ingredients in a Multipurpose Steamer.
  2. Microwave with lid on for 10–12 minutes, until vegetables are soft.
  3. Very carefully remove from microwave, season to taste, stir, and serve.
  4. Combine ingredients in a Multipurpose Pot and bring to a boil.
  5. 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.

Perfectly Balance Your Plate

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