Apricot Chickpea Soup

Apricot Chickpea Soup

This protein-packed soup features quinoa and chickpeas and has a light, fruity flavor.


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Developed by Nikki Bennett, RD, LD

Ingredients

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • ½ medium yellow sweet onion, finely chopped
  • 2 cloves garlic, minced
  • 7¼ cups low-sodium chicken broth
  • 1 14½-ounce can no-salt-added diced tomatoes
  • 1 15-ounce can chickpeas, drained and rinsed
  • ½ cup dried apricots, chopped
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon granulated sugar
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • ½ cup quinoa, dry
  • Fresh cilantro, chopped, optional

Directions

  1. Heat butter and oil in a 6-quart pot over medium-high heat until butter is melted. Sauté onion and garlic until onion is translucent.
  2. Add broth, tomatoes, chickpeas, apricots, lemon juice, sugar, cumin and salt. Simmer for 10 minutes uncovered.
  3. Add quinoa and bring to a boil. Reduce heat to simmer and cover. Cook for 15 minutes or until quinoa is soft. Garnish with cilantro, if desired. Serves 5.

Nutrition Information

Serving size: 1½ cups

CALORIES 290; TOTAL FAT 10g; SAT. FAT 3g; CHOL. 6mg; SODIUM 482mg; CARB. 40g; FIBER 7g; SUGARS 11g; PROTEIN 15g; POTASSIUM 857mg; PHOSPHORUS 285mg

Nikki Bennett, RD, LD