Healthy Lemon Rice Soup With Chickpeas Food
HEALTHY LEMON RICE SOUP WITH CHICKPEAS
This lemon rice soup is a cozy and comforting recipe full of fresh spring veggies, chickpeas, fresh dill and bright zesty lemon juice.
Provided by Abra Pappa, MS, CNS, LDN
Categories Soup
Number Of Ingredients 15
Steps:
- Heat cooking oil in a large pot over medium heat. Add chopped carrot, fennel and onion. Cook until tender about 4-5 minutes. Season well with salt and pepper.
- Add bay leaves, stock/broth, water, and rice to pot. Bring to a boil, reduce heat and simmer until the rice is cooked about 25-30 minutes.
- Stir in chickpeas, green peas, spinach, and dill. Cook until spinach is wilted and peas are tender (about 2-3 minutes)
- Stir in lemon juice and season again with salt and pepper. Taste and adjust seasoning as needed.
- Serve immediately with fresh lemon slices if desired.
Nutrition Facts : ServingSize 1 bowl (6 total bowls in recipe), Calories 158 kcal, Carbohydrate 25 g, Protein 4 g, Fat 5 g, SaturatedFat 1 g, Sodium 1068 mg, Fiber 4 g, Sugar 6 g, UnsaturatedFat 5 g
LEMONY CHICKPEAS
These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. -April Strevell, Red Bank, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Cook rice according to package directions. Meanwhile, in a large skillet, heat oil over medium heat. Add onion; cook and stir 3-4 minutes or until tender., Stir in chickpeas, tomatoes, broth, pepper flakes and pepper; bring to a boil. Reduce heat; simmer, covered, 10 minutes to allow flavors to blend. Uncover; simmer 4-5 minutes or until liquid is slightly reduced, stirring occasionally. Stir in lemon zest and lemon juice. Serve with rice. , Freeze option: Do not prepare rice until later. Freeze cooled chickpea mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary. Serve with rice.
Nutrition Facts : Calories 433 calories, Fat 9g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 679mg sodium, Carbohydrate 76g carbohydrate (10g sugars, Fiber 12g fiber), Protein 13g protein.
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