Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with a whole grain roll and a side salad.
Diet Types: Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 1/2 cups dried chick peas, soaked overnight
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 Spanish onion, coarsely chopped
  • 6 cups water
  • 2 large carrots, cut into half inch slices
  • 2 stalks celery, cut into half inch slices
  • 1 1/2 teaspoons dried oregano
  • 2 bay leaves
  • 1/4 teaspoon red pepper flakes
  • 1/2 pound greens (chard, Escarole, rappini, kale, or Collards)
  • 2 teaspoons salt
  • 1 teaspoon dried rosemary, crumbled
  • Serves: 6
    Cooking Time: Over one hour
    Instructions:
    Drain the chick peas and discard any loose skins. Set aside. Heat oil in a large soup pot and sauté the garlic and leek for 1 minute, stirring frequently. Add the water, chick peas, carrots, celery, oregano, rosemary, and bay leaves. Boil for 1 1/2 hours. Remove bay leaves and stir in the greens and salt. Gently simmer, uncovered, until the greens are cooked until very soft, about 5 minutes for Beet Greens and chard, and about 12 minutes for Escarole and Kale. Blend in batches and add back to the pot.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 235
    Calories from Fat 50
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 1g4%
      Mono Fat 2g 
      Poly Fat 2g 
    Sodium 822mg34%
    Total Carbs 38g13%
      Dietary Fiber 11g44%
    Protein 11g 
    Iron27%
    Calcium11%
    Vitamin C21%
    Vitamin E6%
    Vitamin A90%
    Vitamin B-620%
    Pantothenic acid9%
    Niacin6%
    Riboflavin12%
    Thiamin20%
    Folate74%
    Selenium9%
    Manganese70%
    Copper25%
    Zinc13%
    Potassium19%
    Phosphorus22%
    Magnesium19%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.