Chickpea, Vegetable and Tuna Soup Recipe

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Ingredients:

Serving

1 tbsp butter
1 tbsp oil
1/2 small red onion, chopped finely
2 garlic cloves, crushed
2 medium carrots, peeled and diced (about 8 oz)
2 medium zucchini, diced (about 8 oz)
1 (15 oz) can tomato sauce
2 cups water
2 tbsp dried onion, minced
1 -2 chicken stock cube
1 tsp dried basil
1 tsp dried parsley
1/2 tsp dried oregano (optional)
1/4-1 tsp ground dried chile (optional)
1 (4 oz) can mushroom stems and pieces, undrained
1 (15 oz) can corn kernels, undrained
1 (15 oz) can chickpeas, rinsed and drained
1 (4 oz) can tuna, drained
salt and pepper
3/4-1 cup sharp cheddar cheese, grated
chopped cilantro (to garnish ) (optional)

Directions:

Heat the butter and oil in a pan over high heat.
Add onion and garlic and saute until onions are transparent (about 5 minutes).
Add the carrots and zucchini and saute another 2 minutes.
Add the tomato sauce, water, dried onion, stock cubes, basil, parsley and oregano and chile, if used.
Bring to a boil, stirring, then reduce heat. Cover and simmer for 15-20 minutes. Stir occasionally.
Then add the mushrooms, corn kernels, chickpeas and tuna. Be sure to add the juice from the mushrooms and corn.
Simmer for 5-10 minutes or until the carrots are tender and everything is heated through. Stir occasionally.
Check for seasoning.
Ladle soup into bowls and sprinkle each serving with 2-3 tablespoons of grated cheese.
Garnish with chopped cilantro if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	119.93 Kcal (502 kJ)
Calories from fat	67.47 Kcal
		% Daily Value*
Total Fat	7.5g	12%
Cholesterol	17.84mg	6%
Sodium	683.98mg	28%
Potassium	150.49mg	3%
Total Carbs	8.17g	3%
Sugars	1.7g	7%
Dietary Fiber	1.15g	5%
Protein	5.47g	11%
Vitamin C	2.9mg	5%
Vitamin A	0.4mg	14%
Iron	0.4mg	2%
Calcium	116.2mg	12%

Amount Per 100 g
Calories	89.19 Kcal (373 kJ)
Calories from fat	50.18 Kcal
		% Daily Value*
Total Fat	5.58g	12%
Cholesterol	13.27mg	6%
Sodium	508.65mg	28%
Potassium	111.92mg	3%
Total Carbs	6.08g	3%
Sugars	1.26g	7%
Dietary Fiber	0.86g	5%
Protein	4.07g	11%
Vitamin C	2.2mg	5%
Vitamin A	0.3mg	14%
Iron	0.3mg	2%
Calcium	86.4mg	12%

* 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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