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  1. Spice-Market Chickpea & Vegetable Soup

Spice-Market Chickpea & Vegetable Soup

00:50:00 10 servings, 1 cup (250 mL) each
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10 servings, 1 cup (250 mL) each

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  • Heat dressing in large saucepan on medium-high heat. Add carrots, onions, yellow peppers and celery; cook 3 to 5 min. or until vegetables are crisp-tender, stirring occasionally. Stir in seasonings; cook and stir 1 min.
  • Add broth, water, chickpeas and tomatoes. Bring to simmer; cover. Simmer on low heat 30 min.
  • Remove soup from heat. Mash vegetables and beans slightly with potato masher. Stir in lemon juice and crushed pepper.


This soup would be equally delicious prepared with lentils or a mixture of chickpeas and lentils. You will get about 2 cups chickpeas from each rinsed can.

Special Extra

For added colour and flavour, garnish each serving with chopped fresh parsley.


  • 10 servings, 1 cup (250 mL) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 1/2 Meat & Alternatives
  • 1/2 Fats

Nutrition Bonus

This delicious soup is sure to become a new family favourite. And as a bonus, the colourful carrots and tomatoes team up to provide a good source of vitamin A.

Nutritional Information

Serving Size 10 servings, 1 cup (250 mL) each
Calories 120
% Daily Value
Total fat 3g
Saturated fat 0.4g
Cholesterol 0mg
Sodium 350mg
Carbohydrate 20g
Dietary fibre 4g
Sugars 5g
Protein 5g
Vitamin A 20 %DV
Vitamin C 50 %DV
Calcium 6 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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