Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Miso | 1 tbsp (18g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Celery Stalks | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 30 mL (2 tbsp) olive oil
- ½ yellow onion, finely chopped
- 2 garlic cloves, minced
- 2 celery stalks, small diced
- 2 carrots, peeled and small diced
- ½ bunch broccoli, including stems, trimmed and finely chopped (about 750 mL/3 cups)
- 1 can (540 mL/19 oz) no salt added chickpeas, drained and rinsed
- 1 L (4 cups) water
- 15 mL (1 tbsp) white miso
- 30 mL (2 tbsp) cold water
- Salt and pepper to taste
Directions
In a pot, heat oil over medium heat. Add onion, garlic, celery and carrot and cook for 6 to 8 minutes or until carrots are tender. Add broccoli and chickpeas and cook for 2 more minutes.
Add water and bring to a boil. Reduce heat and simmer for 10 minutes or until vegetables are tender. Remove from heat.
In a small bowl, whisk together miso and cold water, then stir into soup.
Let cool slightly before serving. Season with salt and pepper to taste.