Livia's Chestnut Soup

13 70 440
Ingredients Minutes Calories
Prep Cook Servings
30 min 40 min 4
Livia's Chestnut Soup
Health Highlights

Ingredients


2 medium Carrots (chopped)
2 large stalk(s) Celery (chopped)
3/4 cup Chickpeas, canned, drained (drained, rinsed)
4 cup chopped Dandelion greens (or substitute 4 cups rapini)
1/4 cup Extra virgin olive oil
300 gm Chestnuts, boiled (peeled)
1 potato Potato (150 grams, peeled and cut into chunks)
1 large Red onion (chopped)
3 medium Tomato (or 3 whole tomatoes canned)
1 tsp Rosemary, fresh (leaves only)
1 tbsp Sage, ground (4 fresh leaves)
1 tsp Salt (or to taste)
2 medium potato Sweet potato (peeled and cut into chunks)

Instructions


  1. Drain and rinse chickpeas. Place in a bowl and mash with a fork.
  2. To peel the chestnuts, you must boil them first: Place chestnuts in a saucepan and fill with excess cold water. Bring to a boil on medium-high heat. Cover with a lid and reduce heat to low. Let it simmer for about 5 minutes. Keep them in warm water until you are ready to peel them.
  3. Peal potatoes and sweet potatoes. Cut in chunks.
  4. Chop celery, onions, carrots and tomatoes. Blend them together in a food processor with leaves from 1 rosemary branch and 4 leaves of sage.
  5. Add raw potatoes, sweet potatoes, chopped dandelion, extra virgin olive oil, salt and mashed chickpeas into a large saucepan. Cover with excess water and close lid. Let it cook on medium-low heat for a half hour until potatoes and yams are tender and easily pierced with a fork.
  6. Spoon out the tender potatoes and sweet potatoes and place them in a bowl. Mash the potatoes together and place them back into the saucepan.
  7. Cook for another 5 minutes on medium-low heat. Serve hot.

Notes:

This thick, creamy soup is a good source of plant protein. Can be served as a complete meal.


Nutrition Facts

Per Portion

Calories 440
Calories from fat 149
Calories from saturated fat 20.4
Total Fat 16.6 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 10.4 g
Cholesterol 0
Sodium 821 mg
Potassium 1284 mg
Total Carbohydrate 68 g
Dietary Fiber 11.0 g
Sugars 11.1 g
Protein 10.2 g

Dietary servings

Per Portion


Fruit 0.8
Meat Alternative 0.3
Vegetables 5.3

Energy sources


Pygal57%465.77011064227946213.5351185701936234%292.51868833285715201.86167683560049%354.8147775976346110.9418827682692457%34%9%CarbohydratesFatProtein

Meal Type(s)

Lunch
Soup




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