This is not only a delicious dish, but it will nourish your mind, body, and soul. It keeps you feeling satisfied while warming you up. A super simple dish to create and enjoy with family members, or just yourself. I, also, decided to complement this soup with cheese quesadillas. This is a hearty and healthy nutrient dense meal that is flavorful and so so good. Also, i recommend that you produce extra for storing leftovers in the refrigerator because it gets even better the day after. Mmmmmm!!

 

Kale has so many wonderful health benefits such as a great source of full vitamin C complex and cancer-fighting carotenoids. An excellent source of iron, calcium, magnesium, vitamin K and potassium. so give kale a try. Try them! Try them! You may like them!

 

Chickpeas are so versatile in many dishes, inexpensive, and nutrient dense type of food. Love chickpeas! They are rich in folate, manganese, tryptophan, copper, iron and healthy protein of course. Chickpeas are a great natural remedy for those of you having sleepless nights, due to the content levels of tryptophan.

 

 

 

SERVES:4-6

 

INGREDIENTS:

2 tbsp cold pressed olive oil

1 medium onion,

2 garlic cloves, minced

2 organically grown carrots, peeled and sliced

2 cups baby bella mushrooms, cleaned and sliced

2 cups chick peas, drained and rinsed

3 cups organic vegetable broth, low sodium

1 cup filtered water

4-5 baby red potatoes, quartered

2 cups organically grown kale, rinsed and chopped

1 bay leaf

1 tsp dried basil

1/2 tsp dried terragon

sea salt, to taste

black pepper, to taste

 

INSTRUCTIONS: In a saucepan, medium heat, heat olive oil until shimmering. Add the onion, season with salt and pepper, and cook until translucent, about 5 minutes. Add the carrots, mushrooms and garlic to the pan, cook until fragrant, about 3 minutes.

Remove from stove and place ingredients into the crock pot. Add the remainder of the ingredients, except for the kale. Set on low for 8-10 hours, or 6 on high.

When ready to serve, add the kale in the serving bowls and pour the soup from the crock pot and place in the bowls. You may add fresh herbs, spice, or heat for garnishing. Enjoy!

 

NUTRITIONAL VALUE: (For 6 serving) Calories 176; Total Fat 5.7g; Sodium 450mg; Potassium 418mg; Total Carbohydrates 27.2g; Dietary Fiber 5.1g; Sugars 2g; Protein 5.7g; vitamin A 73%; vitamin C 59% and iron 14%. This dish is low in saturated fat, no cholesterol, high in dietary fiber and manganese, very high in vitamin A, B6 and vitamin C.

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