Hearty Beef & Chickpea Soup
Ingredients
2 Tablespoons olive oil
1 small onion, chopped (about 1 cup)
4-6 garlic cloves, chopped
2 medium-sized or 3 small carrots, chopped (1 heaping cup)
1 celery stalk, chopped
½ teaspoon pink Himalayan/sea salt
½ teaspoon dried oregano
¹⁄₁₆ teaspoon cayenne pepper (or more)
½ teaspoon fennel seeds, crushed
1 lb ground beef (can substitute ground turkey or chicken)
1 15-ounce can chickpeas, drained & rinsed
4 cups chicken/beef/vegetable broth (low sodium)
12-ounce bag frozen riced cauliflower (3 cups)
¼ – ½ cup salsa (optional)
Instructions
- In a large skillet, heat olive oil over medium heat until hot but not smoking. Add onion, garlic, carrots, celery, salt, oregano, fennel, and cayenne pepper. Cook stirring occasionally until vegetables are soft, about 15 minutes. Add 1 cup of broth and stir together.
- Carefully add skillet contents to a high-speed blender. Blend up until smooth, adding more broth if needed. Pour into a medium-sized pot and set aside.
- In a skillet, cook the beef, breaking it up, until done. Add cooked beef, chickpeas, cauliflower, and salsa to pot. Stir and heat over medium heat until soup is hot and bubbly.
- Serve warm and enjoy!
Notes
Serves 4.
Per serving :
Calories: 592
Total Fat: 65.8g
Total Carbohydrate: 48.9g
Dietary Fiber: 9.9g
Sugar: 4.1g
Protein: 16.6g
Ingredients Highlights
Chickpeas are a good plant-based source of protein and fiber. They are packed with nutrients including iron, vitamins B6 and K, magnesium, folate, phosphorus, zinc, copper, manganese, choline, and selenium.
Cauliflower is one of the healthiest cruciferous vegetables you can get. It’s loaded with nutrients including fiber, vitamins C, K, B6, and potassium.
Carrot is one of the richest natural sources of vitamin A and beta-carotene, an essential nutrient for eye health, immune function, and much more.
Cayenne Pepper has several surprising benefits such as helping to support circulatory health.
Fennel has been grown throughout Europe since ancient times and was revered by the Greeks and the Romans for its medicinal and culinary properties. High in vitamin C, fiber, and many minerals, the base, stalks, and leaves of fennel can all be used in cooking.
Garlic is a member of the allium family (which also includes onion, scallion, shallot, leek, and chives) and is clinically shown to support the immune system.
Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling.
Oregano is actually a member of the mint family and is naturally anti-microbial and anti-fungal. Oregano is known for helping to promote a healthy immune system and provide allergy support.
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