Chickpea, Tomato, and Wild Rice Soup
claudin
ingredients
- 1 cup wild rice
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 carrot, halved lengthwise and cut into 1/2-inch lengths
- 4 garlic cloves, chopped
- Coarse salt and ground pepper
- 2 bay leaves
- 2 teaspoons paprika
- 1 teaspoon ground cumin
- 1/8 teaspoon saffron (optional)
- 4 cups low sodium vegetable broth
- 1 can (14 1/2 ounces) crushed tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/4 cup chopped flat leaf parsley, for garnish
directions
- 1
1. In a large soup pot, heat oil over medium. Add onion, carrot, and garlic. Season with salt and pepper and cook for 5 minutes. Add bay leaves, paprika, cumin, saffron (if using), wild rice, broth, and 1 cup water. Bring to a boil, reduce to a simmer, and cook for 30 minutes or until wild rice is tender.
- 2
2. Add tomatoes and chickpeas and cook for 20 minutes or until flavors have blended. Discard bay leaves. Sprinkle with chopped parsley before serving.
notes
per serving: 437 calories; 19 g protein; 12 g fat; 73 g carb; 12 g fiber
Source: claudin
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