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Tuscan Chick Pea and Tomato Soup
Processing Time: 7 minutes
Speed: Variable to High
| 1 cup (240 ml) vegetable broth, chicken stock, or water |
| 1 14 oz. (450 ml) can chopped tomatoes, with juice (1/2 reserved) |
| 2 15 oz. (900 ml) cans chick peas, drained and rinsed (1/2 reserved) |
| 1/2 cup (80 g) chopped onions, softened in a microwave for 2 minutes |
| 3 garlic cloves, softened in a microwave for 2 minutes |
| 2 tablespoons (30 ml) lemon juice |
| 1/4 cup (5 g) fresh basil leaves, or 2 teaspoons dried basil (reserved) |
| 1/4 cup (5 g) 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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1. Place all ingredients, except the reserved ingredients, into the Vitamix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and quickly increase speed to Variable 10, then to High.
4. Blend for 6-7 minutes or until heavy steam escapes from the vented lid.
5. Reduce speed to Variable 4 and remove the lid plug.
6. Add the remaining reserved ingredients through the lid plug opening.
7. 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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