Directions:
- Stock: use a combination of vegetable stock, the chick pea liquid and the artichoke heart brine.
- In a large soup pot, saute the onion in the olive oil for about 5 minutes.
- Stir in the carrots. Cover.
- Stir again after 3 minutes. Add the ground red pepper, coriander, and garlic. Cover and cook for a few more minutes.
- Add the potatoes, salt and 2 cups of the stock.
- Cover the pot and bring the soup to a boil.
- Reduce the heat and simmer until the potatoes are nearly tender. Be careful not to overcook them.
- Gently stir in the tomatoes, artichoke hearts, and the chick peas. Salt to taste.
- Cover and simmer for 3 or 4 minutes, just to heat the tomatoes.
- Add the remaining 2-3 cups of stock or even more if you prefer more broth. Heat gently.
- It is important not to overcook or boil the soup. The potatoes, tomatoes and artichokes should be heated just enough to blend the flavors or they might disintegrate.
- Sprinkle each serving with fresh parsley and garnish with a wedge of fresh lemon.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 257.24 Kcal (1077 kJ) | ||
| Calories from fat | 109.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.14g | 19% | |
|---|---|---|---|
| Sodium | 650.68mg | 27% | |
| Potassium | 768.72mg | 16% | |
| Total Carbs | 31.1g | 10% | |
| Sugars | 10.03g | 40% | |
| Dietary Fiber | 7.51g | 30% | |
| Protein | 7.22g | 14% | |
| Vitamin C | 24.1mg | 40% | |
| Vitamin A | 0.6mg | 22% | |
| Iron | 2.9mg | 16% | |
| Calcium | 102.3mg | 10% | |
| Amount Per 100 g | |||
| Calories | 59.34 Kcal (248 kJ) | ||
| Calories from fat | 25.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.8g | 19% | |
|---|---|---|---|
| Sodium | 150.11mg | 27% | |
| Potassium | 177.34mg | 16% | |
| Total Carbs | 7.18g | 10% | |
| Sugars | 2.31g | 40% | |
| Dietary Fiber | 1.73g | 30% | |
| Protein | 1.67g | 14% | |
| Vitamin C | 5.6mg | 40% | |
| Vitamin A | 0.1mg | 22% | |
| Iron | 0.7mg | 16% | |
| Calcium | 23.6mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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