| Total sodium per serving: 222 mg per large; 111 mg per small |
Servings: 4 (large) or 8 (small) |
Ingredients
- 2 T. olive oil
- 3 medium carrots, diced
- 1 large yellow onion, diced
- 2 medium cloves garlic, minced
- 2 c. cubed peeled butternut squash (about half a 2-lb. squash)
- 1/4 t. ground allspice
- 1/8 t. ground cayenne pepper
- 4 c. (1 quart) low sodium chicken broth
- 1 14.5-oz. can no-salt-added diced tomatoes
- 2 t. dried thyme
- 2 c. lightly packed, coarsely chopped kale
- 1 c. no-salt-added canned chickpeas
Directions
Heat the oil in a large soup pot over medium-high heat.
Add the carrots and onion and cook, stirring, until they begin to soften, about 6 minutes.
Add the garlic and cook for 1 minute more. Add the squash, allspice & cayenne and stir to combine. Add the broth, tomatoes with their juice, and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes.
Add the kale and chickpeas and cook uncovered until the squash is tender and the kale has wilted, about 10 minutes. Serve immediately.
NOTE: This soup can be frozen for up to 2 months, or refrigerated successfully for three days.
Author Unknown
