Tasty Crock Pot Chickpea and Tomato Soup
Include lots of tomatoes in your diet, They are the best source of lycopene, a carotenoid which protects against cardiovascular disease and prostate cancer.
2 small carrots, diced
1 medium onion, finely diced
1 celery stalk, diced
1 28-ounce can diced tomatoes, no salt
1 1/2 cups cooked chick peas or 1 (15 ounce) can no-salt-added or low-sodium, rinsed and drained
3 cups water
1 cup acorn or butternut squash, peeled and diced
1 cup cooked lentils or canned no-salt-added or low sodium, rinsed and drained
1/2 cup currants
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh cilantro
1 teaspoon Bragg Liquid Aminos
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon cinnamon
7 ounces organic baby spinach (1 bag) or 1 bunch kale, de-stemmed and chopped
1/2 teaspoon each of chopped fresh parsley and cilantro, for garnish
Place all ingredients, except spinach or kale, and herbs for garnish, in a crock pot. Cook on high for 4 hours. Add the spinach or kale to wilt during the last 1/2 hour. Stir when done and garnish with parsley and cilantro.
If you'd prefer, this may be done on the stove by placing all ingredients, except for spinach or kale, and the herbs for garnish, in a soup pot and simmering, covered, for 30 minutes. Stir in spinach or kale during the last 5 minutes to wilt.
Note: If you would like the kale to be softer, add it along with rest of ingredients.
Calories 458; Protein 26 g; Carbohydrates 89 g; Total Fat 3.3 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 176 mg; Fiber 27.8 g; Beta-Carotene 5633 ug; Vitamin C 46 mg; Calcium 220 mg; Iron 11.1 mg; Folate 507 ug; Magnesium 205 mg; Zinc 4.4 mg; Selenium 8.2 ug