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Lemon Herb and Veggie Chickpea Soup

Photo attribution: Mayra Reyes
Ready In: 45 minutes
Serves: 6
Low Added SugarDairy-freeVeganVegetarian

What you'll need

Large stockpot
Cutting board
Sharp knife
Measuring cups
Measuring spoons
Spatula or spoon
Zester
Stovetop

Ingredients

Serves 6
1 cup Farro cooked
2 tablespoons Canola Oil or Safflower Oil or Grapeseed Oil
1 Onion chopped
2 Carrots diced
2 stalks Celery diced
4 cloves Garlic
Salt to taste
Black Pepper to taste
6 cups Vegetable Broth
15 ounces Chickpeas canned, rinsed, drained
1 head Broccoli cut into small florets
4 cups Greens roughly chopped (kale, chard, etc.)
1/2 cup Herbs chopped (parsley, basil, oregano, thyme)
2 Lemon zested

Directions

1.

In a large stock or soup pot, heat oil over medium-high heat. Add onions, garlic, carrots, celery, salt and pepper and cook until softened, about 5-7 minutes.

2.

Add vegetable broth, chickpeas and cooked farro; bring to a boil and reduce heat to a simmer. Simmer for 10 minutes.

3.

Add broccoli, greens, herbs and lemon zest. Cook until broccoli and greens are tender, about 5 minutes. Add broth or water as needed.

Chef's Tips

To cook farro: combine 5 cups water, 1 cup farro and a pinch of salt. Bring to a boil. Cover and simmer for 45-60 minutes. Drain excess liquid.

Nutrition Facts

Serving Size 1.00 cup

Serving Per Container 6

Amount Per Serving
Calories 308
% Daily Value*
Total Fat 8 g10%
Saturated Fat <1 g3%
Sodium 462 mg20%
Total Carbohydrate 49 g18%
Dietary Fiber 12 g43%
Protein 12 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Source: Shauna Schultz, RD, Nevada County Public Health
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