Directions:
- Place chick peas in a bowl, cover with water by at least 2 inches, and soak overnight.
- Drain the chick peas and place in a large saucepan. Rinse the cracked wheat under cold running water, and add to saucepan, along with 2 1/2 cups of cold water. Bring to a boil, then simmer, uncovered, for 30 minutes.
- Rinse the lentils under cold running water, and add to chick peas and cracked wheat. Pour in the 4 cups of boiling water, and simmer another 30 minutes.
- Meanwhile, wash the chard, cut off the thick stems and finely chop them. Add chopped stems to saucepan and simmer for 5 minutes. Finely chop the leaves, add them to the saucepan, and simmer an additional 25 minutes. Add the lemon juice, salt, pepper, pureed garlic and mint, stir well and simmer 5 minutes. Remove soup from the heat, and adjust the seasonings. If soup is too thick, add more boiling water. Serve warm or cold.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 140.72 Kcal (589 kJ) | ||
| Calories from fat | 5.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.6g | 1% | |
|---|---|---|---|
| Sodium | 810.59mg | 34% | |
| Potassium | 403.55mg | 9% | |
| Total Carbs | 24.6g | 8% | |
| Sugars | 1.63g | 7% | |
| Dietary Fiber | 11.43g | 46% | |
| Protein | 9.26g | 19% | |
| Vitamin C | 14mg | 23% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 68.8mg | 382% | |
| Calcium | 58.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 58.7 Kcal (246 kJ) | ||
| Calories from fat | 2.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.25g | 1% | |
|---|---|---|---|
| Sodium | 338.1mg | 34% | |
| Potassium | 168.32mg | 9% | |
| Total Carbs | 10.26g | 8% | |
| Sugars | 0.68g | 7% | |
| Dietary Fiber | 4.77g | 46% | |
| Protein | 3.86g | 19% | |
| Vitamin C | 5.8mg | 23% | |
| Vitamin A | 0.2mg | 12% | |
| Iron | 28.7mg | 382% | |
| Calcium | 24.6mg | 6% | |
* 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.
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