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Chickpea Quinoa Soup Recipe

A delicious way to go meatless.
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Going meatless several times a week is a great way to reduce saturated fats and hormones from meat in your diet. The chickpeas and quinoa in this hearty and satisfying soup supply eight grams of protein to satisfy your hunger and boost your metabolism by building muscle. This recipe makes six servings, enough to freeze and save for a quick lunch another day.

Serves: 6

Cook time: 40 minutes

You'll need

  • 1 tablespoon canola oil.
  • 1 cup sliced halved carrots
  • 1 cup chopped yellow bell pepper
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 32-ounce carton unsalted vegetable stock or reduced-sodium vegetable broth
  • 1 14.5-ounce can no-salt-added
    petite diced or diced tomatoes, undrained
  • 1 8-ounce can of no-salt-added tomato sauce
  • 1 15-ounce can no-salt-added chickpeas (garbanzo beans), rinsed and drained
  • 1/3 cup uncooked quinoa, rinsed and drained
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano, crushed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 medium zucchini, quartered lengthwise and sliced (1 1/3 cups)
  • Light sour cream, shredded reduced-fat cheddar cheese, and/or chopped fresh cilantro (optional)

How to Make It

  1. In a Dutch oven, heat oil over medium-high. Add carrots, bell pepper, onion, and garlic; cook and stir 4 minutes.
  2. Carefully add the next 11 ingredients (through black pepper). Bring to boiling; reduce heat. Cover and simmer 20 minutes or until carrots are just tender.
  3. Add zucchini; cook 5 to 7 minutes more or until crisp-tender. If desired, top each serving with sour cream, cheese, and/or cilantro.


nutrition per serving: 227 calories, 4 g fat (0 g saturated fat), 412 mg sodium, 9 g sugar, 9 g fiber, 8 g protein

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