Estimated Nutrition (whole recipe, rough)
Counts 16 of 19 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Saffron | 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 cans (45 oz / 1.26 kg ) garbanzo beans , divided
- 4½ cups vegetable broth or water (or a combination), divided
- 1 tablespoon olive oil
- 2 heaping cups chopped onion
- 1 tablespoon minced or crushed garlic
- 1 small waxy potato (yellow Finn or Yucon gold), diced (~1 cup)
- 1 medium carrot , diced
- 1 medium stalk celery , diced
- Salt , to taste
- 1 bay leaf
- 2 teaspoons dry mustard
- 2 teaspoons ground cumin
- 1–2 threads saffron (optional)
- ½ cup green peas (fresh or frozen)
- 3 tablespoons red wine vinegar
- 2 medium-sized ripe tomatoes , peeled and seeded or 1 cup chopped canned tomatoes
- Freshly ground black pepper and cayenne pepper , to taste
- Minced fresh basil , for garnish
Directions
Rinse and thoroughly drain garbanzo beans. Place about ⅔ of them in a blender or food processor with 2 cups of broth and/or water, and purée until mostly smooth. Set aside.
Place a soup pot or Dutch oven over medium heat and wait for about a minute. Add olive oil and swirl to coat the pan.
Add onion and sauté over medium heat for about 5–8 minutes, or until onion is translucent.
Add half the garlic plus the potato, carrot, and celery and about ⅛ teaspoon salt, and sauté over medium-low heat for 5 to 8 minutes.
Add garbanzo purée, plus remaining broth and/or water and garbanzo beans, and the bay leaf, mustard, cumin, and saffron.
Bring to boil , then lower the heat.
Cover and simmer for about 30 minutes, stirring occasionally.
Stir in the remaining garlic, plus the peas, vinegar, and tomato.
Taste to correct salt.
Add black pepper and cayenne.
Simmer for only about 5 minutes longer.