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Tuscan Chick Pea and Tomato Soup
Processing Time: 7 minutes
Speed: Variable to High
| 1 cup (240 mL) chicken stock, vegetable broth or water |
| 1 14 oz. (450 mL) can chopped tomatoes, with juice (1/2 reserved) |
| 2 15 oz. (450 mL) cans chick peas, drained and rinsed( 1/2 reserved) |
| 1/2 cup chopped onions, softened in a microwave for 2 minutes |
| 3 garlic cloves, softened in a microwave for 2 minutes |
| 2 tablespoons lemon juice |
| 1/4 cup fresh basil leaves, or 2 teaspoons dried basil (reserved) |
| 1/4 cup parsley leaves (reserved) |
| 1/4 cup (60 mL) extra virgin olive oil (reserved) |
| salt and fresh ground black pepper to taste |
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| Place all ingredients in the Vita-Mix container in the order listed, except the reserved ingredients. Secure 2-part lid. Select VARIABLE speed #1.Turn machine on and quickly increase speed to #10; then to HIGH. Allow machine to run for 6 to 7 minutes. Select VARIABLE speed #4 or 5; add the remaining reserved ingredients and blend for an additional 10 seconds.
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| Health Classification: Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian, Vegan | | |
Nutrition Facts
Serving Size 1 cup (240 mL) |
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| Amount Per Serving |
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| Calories 236 |
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| % Daily Value* |
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| Total Fat 9g |
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| Saturated Fat 1g |
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| Cholesterol 0mg |
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| Sodium 527mg |
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| Total Carbohydrate 33g |
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| Dietary Fiber 7g |
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| Sugars 2g |
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| Protein 7g |
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| Vitamin A 8% |
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Vitamin C 18% |
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| Calcium 9% |
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Iron 17% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
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Calories: |
2000 |
2500 |
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| Total Fat |
Less than |
65g |
80g |
| Sat Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
|
300g |
375g |
| Dietary Fiber |
|
25g |
30g |
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| Calories per gram: |
| Fat 9 |
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Carbohydrate 4 |
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Protein 4 |
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