Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Saffron | not in our table | 0 |
| Soup | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup onions, chopped
- 1 teaspoon garlic, minced
- 4 cups low sodium vegetable broth
- 2 1/2 cups canned tomatoes, diced and undrained
- 19 ounces chickpeas, drained and rinsed
- 10 ounces fresh spinach, stems removed, chopped
- 3 cups herbed croutons (or your choice flavor)
- 1/4 teaspoon saffron (different tasting soup without it)
- salt & freshly ground black pepper, to taste
- =
Directions
Heat large non-stick skillet. Remove from heat and spray with cooking oil.
Return to medium heat.
Add onion and garlic, cooking until onion is soft. Don't let garlic burn!
Add croutons and cook until golden, tossing gently.
Remove from heat.
Put broth into large pot and heat slowly.
Into blender, place 1/2 of croutons and 1/2 cup tomatoes. Pulse until coarsely ground and add to broth. Repeat with remaining croutons and 1/2 cup tomatoes.
Add rest of tomatoes, spinach, chickpeas amd saffron. Cook, stirring occasionally