CALORIES: 220
PREP: 10 minutes
COOK: 40 minutes
Gluten-Free, Nut-Free, Egg-Free
1 tbsp | oil |
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1 | yellow onion, diced |
2 | celery ribs, sliced |
2 | carrots, peeled and sliced |
1 | red bell pepper, diced |
2 | garlic cloves, minced |
1 tbsp | Italian seasoning |
1 | 19-oz can chickpeas, drained and rinsed |
1 | 19-oz can fire-roasted tomatoes |
4 cups | chicken broth |
1 | Parmesan cheese rind |
3 cups | green kale, chopped |
1 cup | frozen green peas |
1/4 cup | freshly grated Parmesan cheese |
Salt and pepper to taste |
In a Dutch oven or pot, heat the oil over medium-high heat. Add the onion, celery, carrots, and red bell pepper. Cook, stirring occasinally, until they begin to soften, about 2 to 3 minutes. Stir in the garlic and Italian seasoning and cook, stirring, until they are fragrant, about 30 seconds. Add the chickpeas, fire-roasted tomatoes, and broth. Add the Parmesan cheese rind and bring the soup to a boil. Reduce the heat to medium-low and cover the pot. Continue to cook until the vegetables are tender and the flavors have concentrated, about 20 to 30 minutes.
Remove and discard the Parmesan rind. Stir in the kale and peas. Season with salt and pepper to taste. Continue to cook until the kale is bright green and wilted, about 2 to 3 minutes.
Serve immediately topped with some freshly grated Parmesan cheese or store in the refrigerator for up to 5 days.
Per serving | |
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Calories (kcal) | 220 |
Total Fat (g) | 6 |
Saturated fat (g) | 1 |
Cholesterol (mg) | 5 |
Sodium (mg) | 410 |
Total Carbohydrate (g) | 34 |
Dietary Fiber (g) | 8 |
Total Sugars (g) | 10 |
Protein (g) | 12 |
Calcium (mg) | 133 |
Iron (mg) | 2 |
Potassium (mg) | 721 |
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