PREP: 15 minutes | COOK: 13-18 minutes | YIELD: 6 x 1-cup servings
Need we say more? Full of nutrition and effective at cleansing out your digestive tract, this is a soup-er star recipe full of your favorite flavors.
1 Tbsp (15 ml) extra virgin olive oil
½ medium yellow onion, chopped
3 ribs celery, finely chopped
3 cloves garlic, chopped, divided
1 small zucchini, chopped
2 cups cooked or 1 x 15-oz (440 ml) BPA-free can no-salt chickpeas, drained and rinsed
1½ tsp (7.5 ml) ground cumin
Pinch cayenne
¾ tsp (3.75 ml) sea salt
½ tsp (2.5 ml) freshly ground black pepper
½ cup (120 ml) chopped raw walnuts
1 cup (240 ml) parsley, including stems, roughly chopped
Juice of 2 lemons
Heat olive oil in a heavy-bottomed soup pot on medium. Add onion, celery and two cloves of chopped garlic. Sweat for about 3 minutes or until onion is translucent. Add 3 cups (710 ml) water, zucchini, chickpeas, cumin, cayenne, salt and pepper, and bring to a simmer.
Cover and cook on low heat until vegetables are tender, 10 to 15 minutes.
Pour into a blender and add reserved clove of chopped garlic, walnuts, parsley and lemon juice. Blend until smooth, working in batches if necessary. Can be eaten hot or cold.
NUTRITIONAL VALUE PER SERVING:
Calories: 200 | Calories from Fat: 91 | Protein: 6 g | Carbs: 23 g | Total Fat: 10 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 5 g | Sodium: 364 mg | Cholesterol: 0 mg
