Directions:
- Saute 3 tablespoons olive oil, onion, carrot, celery, fennel, 3 cloves minced garlic, cumin seed, thyme, red pepper, and bay leaf over medium heat for about 5 minutes until vegetables begin to soften.
- While vegetables are sauteeing, puree 5 cups garbanzos with vegetable broth (but leave a slightly coarse texture).
- To sauteed vegetables, add garbanzo stock (or water), pureed beans, whole beans, diced tomatoes, potato, coriander, and ground mustard. Bring to a simmer and cook for 20-25 minutes. STIR FREQUENTLY because the bean solids tend to settle and will stick and burn.
- Meanwhile, saute zucchini, smashed garlic clove, a pinch of salt, and mustard seeds in remaining 2 tablespoons olive oil over medium high heat, until zucchini is lightly browned but still crisp-tender.
- Before removing zucchini from heat, add lemon juice and cook until juice is evaporated.
- Add zucchini and red wine vinegar to soup. Simmer another five minutes. Season with salt and black pepper to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 374.89 Kcal (1570 kJ) | ||
| Calories from fat | 113.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.57g | 19% | |
|---|---|---|---|
| Cholesterol | 0.25mg | 0% | |
| Sodium | 173.83mg | 7% | |
| Potassium | 709.56mg | 15% | |
| Total Carbs | 51.39g | 17% | |
| Sugars | 10.18g | 41% | |
| Dietary Fiber | 12.45g | 50% | |
| Protein | 16.3g | 33% | |
| Vitamin C | 6.2mg | 10% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 5.1mg | 28% | |
| Calcium | 86.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 176.93 Kcal (741 kJ) | ||
| Calories from fat | 53.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.93g | 19% | |
|---|---|---|---|
| Cholesterol | 0.12mg | 0% | |
| Sodium | 82.04mg | 7% | |
| Potassium | 334.88mg | 15% | |
| Total Carbs | 24.25g | 17% | |
| Sugars | 4.8g | 41% | |
| Dietary Fiber | 5.88g | 50% | |
| Protein | 7.69g | 33% | |
| Vitamin C | 2.9mg | 10% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 2.4mg | 28% | |
| Calcium | 41mg | 9% | |
* 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.
Try this similar recipes
-
Lentil Stew a La Fez
Green lentil , picked over and washed, Water, Turmeric and 19 more.. -
Veggie Soup - My Rainy Day Saturday Soup
Olive oil, Chopped onion, Carrots , small pieces and 19 more.. -
Vegan Bean Cassoulet
Olive oil, Onion, diced, Carrot, diced and 14 more.. -
Pappardelle with Bean Bolognese Sauce
Olive oil, Chopped onion, Carrot, chopped and 17 more.. -
Polenta Gratin with Mushroom Bolognese
Peanut oil, Onion, peeled and diced and 12 more.. -
Middle Eastern Lentil Soup
Olive oil, Onion, finely chopped, Carrots, finely chopped and 7 more.. -
Curried Lentil Soup With Swiss Chard
Olive oil, Onions, chopped, Carrot, chopped and 13 more.. -
Garden Brown Sauce
Olive oil, Chopped onion, Chopped carrot, Chopped celery and 11 more.. -
Winter Minestrone
Olive oil, Onion, chopped, Carrots, peeled, chopped and 12 more.. -
Mini Meatball Minestrone
Olive oil, Diced onion, Sliced carrot, Sliced celery and 19 more.. -
Chicken Quinoa
Olive oil, Diced onion, Diced carrot, Diced celery and 7 more.. -
Veggie and Wild Rice Pilaf
Olive oil, Onion (chopped in small cubes ) and 8 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
