Comfort Soup (Vegetarian Chickpea) Recipe

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Ingredients:

Serving

2 medium onions, chopped fine
2 large fat garlic cloves, chopped fine
2 -3 tbsp olive oil
1 lb chickpeas, soaked for 9-12 hours
5 large carrots, grated
2 tbsp tomato paste
1 bay leaf
1/3-1/2 cup pearl barley
1/4 tsp cayenne pepper (or to taste)
salt and pepper

Directions:

Saute onion, garlic and olive oil together until the onion is soft and translucent.
Add the chickpeas, carrots, tomato paste, bay leaf and 1 1/2 quarts water. Season to taste.
Bring to a simmer and cook, covered for 1/2 an hour. Add the pearl barley and simmer for another 40-60 minutes, or until the chickpeas and barley are cooked through and the soup is quite thick (if the soup is too thick, thin with a little hot water until you achieve the consistency you desire).
This was a really satisfying meal with a tossed green salad and garlic bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	261.07 Kcal (1093 kJ)
Calories from fat	61.6 Kcal
		% Daily Value*
Total Fat	6.84g	11%
Sodium	57.68mg	2%
Potassium	601.75mg	13%
Total Carbs	38.37g	13%
Sugars	8.14g	33%
Dietary Fiber	7.98g	32%
Protein	11.65g	23%
Vitamin C	4.6mg	8%
Vitamin A	0.4mg	12%
Iron	2.7mg	15%
Calcium	42.3mg	4%

Amount Per 100 g
Calories	220.43 Kcal (923 kJ)
Calories from fat	52.01 Kcal
		% Daily Value*
Total Fat	5.78g	11%
Sodium	48.7mg	2%
Potassium	508.07mg	13%
Total Carbs	32.39g	13%
Sugars	6.87g	33%
Dietary Fiber	6.74g	32%
Protein	9.84g	23%
Vitamin C	3.9mg	8%
Vitamin A	0.3mg	12%
Iron	2.3mg	15%
Calcium	35.7mg	4%

* 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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Recipe Tags

Weightwatchers Points

5

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free,
high fiber

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