16 Ingredients
  • 1 cup spelt
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 carrot, halved lengthwise and cut into 1/2-inch lengths
  • 1 celery stalk, diced
  • 4 garlic cloves, chopped
  • coarse salt
  • ground pepper
  • 2 bay leaves
  • 2 teaspoons sweet paprika
  • 1 teaspoon ground cumin
  • 1/8 teaspoon saffron (optional)
  • 4 cups chicken broth, homemade or canned
  • 1 can (14 1/2 ounces) crushed tomatoes
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1/4 cup chopped flat leaf parsley, for garnish
Nutrition
453
23% daily value
4 servings
                                       
                                            balanced, high-​fiber, dairy-​free
     

Fat

21% 13

Saturated

11% 2

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 3

Carbs

23% 68

Carbs (net)

- 55

Fiber

53% 13

Sugars

- 13

Sugars, added

- 0

Protein

41% 20

Cholesterol

2% 7

Sodium

36% 856

Calcium

13% 129

Magnesium

31% 132

Potassium

23% 1061

Iron

34% 6

Zinc

27% 3

Phosphorus

55% 387

Vitamin A

19% 174

Vitamin C

16% 14

Thiamin (B1)

33% 0

Riboflavin (B2)

28% 0

Niacin (B3)

54% 9

Vitamin B6

80% 1

Folate equivalent (total)

21% 85

Folate (food)

- 85

Folic acid

- 0

Vitamin B12

0% 0

Vitamin D

0% 0

Vitamin E

21% 3

Vitamin K

17% 20

Sugar alcohols

- 0

Water

- 451
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