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African Curried Coconut Soup with Chickpeas Recipe

African Curried Coconut Soup with Chickpeas Recipe

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African Curried Coconut Soup with Chickpeas

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Ingredients

Count

Nutrition

336

Calories

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Ingredients:

Serving

2 tbsp canola oil
1 medium onion (about 6 oz), chopped
1 medium red bell pepper (about 6 oz), chopped
1 jalapeno chili, seeded and finely chopped
2 large cloves garlic, finely chopped
2 cups low-sodium vegetable broth
1 (15-oz) can chickpeas, rinsed and drained
1 cup chopped tomatoes, seeded and peeled, fresh or canned
1 tsp mild curry powder
1/2 tsp salt , or to taste
freshly ground black pepper , to taste
1 (14-oz) can light coconut milk
3/4 cup cooked white or brown rice
2 tbsp chopped fresh cilantro or parsley

Directions:

In a medium stockpot, heat the oil over medium heat. Add the onion, bell pepper, and chili; cook, stirring, until softened, about 5 minutes. Add the garlic and cook, stirring constantly, 1 minute. Add the broth, chickpeas, tomatoes, curry powder, salt, and black pepper; bring to a boil over high heat. Reduce the heat and simmer gently, uncovered, stirring occasionally, about 10 minutes. Add the remaining ingredients and cook, stirring occasionally, until heated through, about 5 minutes. Serve warm.
Cook's Tip: To peel fresh tomatoes, bring a medium stockpot filled with water to a boil over high heat; drop in the tomatoes and boil 20 seconds. Drain and rinse under cold-running water. Peel off the skins.
Per Serving: Calories 401; Protein 17g; Total Fat 20g; Sat. Fat 10g; Cholesterol 0mg; Carbohydrate 43g; Dietary Fiber 7g; Sodium 576g Nutritional analysis provided by The Tropical Vegan Kitchen by Donna Klein Reprinted from The Tropical Vegan Kitchen by Donna Klein by arrangement with HP Books, a member of Penguin Group (USA) Inc. © 2009

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	336.42 Kcal (1409 kJ)
Calories from fat	105.79 Kcal
		% Daily Value*
Total Fat	11.75g	18%
Cholesterol	1.23mg	0%
Sodium	945.94mg	39%
Potassium	456.97mg	10%
Total Carbs	52.3g	17%
Sugars	6.77g	27%
Dietary Fiber	3.63g	15%
Protein	6.65g	13%
Vitamin C	45.2mg	75%
Vitamin A	0.7mg	25%
Iron	15.7mg	87%
Calcium	45.5mg	5%

Amount Per 100 g
Calories	110.7 Kcal (463 kJ)
Calories from fat	34.81 Kcal
		% Daily Value*
Total Fat	3.87g	18%
Cholesterol	0.4mg	0%
Sodium	311.28mg	39%
Potassium	150.37mg	10%
Total Carbs	17.21g	17%
Sugars	2.23g	27%
Dietary Fiber	1.2g	15%
Protein	2.19g	13%
Vitamin C	14.9mg	75%
Vitamin A	0.2mg	25%
Iron	5.2mg	87%
Calcium	15mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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