Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 Tablespoon(s) olive oil
- 2 Cup(s) chopped onion
- 2 chopped cloves garlic
- 2 Cup(s) chopped & peeled sweet potato
- 1/2 Cup(s) chopped celery
- 1 Cup(s) chopped,fresh tomato
- 3/4 Cup(s) chopped sweet red pepper
- 1 1/2 Cup(s) cooked chickpeas
- 3 Cup(s) water
- 2 Teaspoon(s) paprika
- 1 Teaspoon(s) turmeric
- 1 Teaspoon(s) basil
- 1 Teaspoon(s) salt
- 1 Dash(s) cinnamon
- 1 Dash(s) cayenne pepper
- 1 bay leaves
- 1 Tablespoon(s) tamari
- =
Directions
In a soup kettle or large saucepan, sauté onions, garlic, celery and sweet potatoes in olive oil for about five minutes.
Add seasonings, except tamari, and water.
Simmer, covered, fifteen minutes.
Add remaining vegetables and chickpeas.
Simmer another 10 minutes or so - until all the vegetables are as tender as you like them.
NOTES : The vegetables used in this soup are flexible.
Any orange vegetable can be combined with green...for example, peas or green
beans could replace the peppers.
Carrots can be used instead of, or in addition to the squash or sweet potatoes, etc.