Rustic Cabbage, Chickpea and Wild Rice Soup

Health Highlights

Ingredients

1 tbsp	Extra virgin olive oil
1 large	Yellow onion (large white or yellow; chopped)
3 medium	Carrots (peeled and diced)
2 medium stalk(s)	Celery (halved lengthwise and diced)
1/2 tsp	Celery seed (optional)
3 clove(s)	Garlic (minced)
1/2 medium head	Green cabbage (shredded)
1 cup	Wild rice, dry (or sub for brown rice)
1/2 tsp	Paprika (smoked)
1/2 tsp	Paprika, sweet (optional - I only used regular paprika (1/2 tsp total))
1/2 tsp	Salt
1/4 tsp	Black pepper (freshly ground)
8 cup	Vegetable stock/broth, low sodium (low sodium)
2 cup	Water
1 can (15oz)	Chickpeas, canned, drained (drained and rinsed)
2 tbsp	Lemon juice (freshly squeezed)
1/4 tsp	Red pepper flakes (optional; for heat)

Heat the oil in a large soup pot over medium heat. Add the onions, carrots, and celery, along with a pinch of salt to get the onions sweating. Saute, stirring frequently, for 5-7 minutes, or until the onions are totally clear and soft. Add the garlic and the celery seed (if using) and cook for another 2 minutes, stirring constantly.
Add the cabbage, rice, paprika, salt, pepper, broth, and water to the pot. Bring to a boil. Reduce to a simmer and cover the pot. Simmer for 45 minutes, or until the rice is completely cooked and tender.
With the soup still simmering, stir in the chickpeas and lemon juice. Turn off the heat and check the soup for seasoning. Add salt to taste, as well as a dash of red pepper flakes if you'd like a little heat. Serve.

Calories 192

Calories from fat 34

Calories from saturated fat 3.7

Total Fat 3.8 g

Saturated Fat 0.4 g

Trans Fat 0.0 g

Polyunsaturated Fat 5.6 g

Monounsaturated Fat 12.2 g

Cholesterol 0

Sodium 334 mg

Potassium 398 mg

Total Carbohydrate 35 g

Dietary Fiber 7.4 g

Sugars 7.8 g

Protein 7.9 g