Tarkari (Afghan Vegetable & Chickpea Soup)

4.8

(5)

5 Reviews

Try topping this simple but satisfying vegetable soup with a spoonful of Red Chutney. Recipe adapted from New Arrivals Supper Club chef Naseema Kashefi.

By Laurel Randolph

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

25 mins

Additional Time:

10 mins

Total Time:

35 mins

Servings:

Yield:

6 cups

Nutrition Profile:

Nut-Free Dairy-Free Low-Fat High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Mediterranean Diet

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

2 teaspoons extra-virgin olive oil
1 large carrot, diced
1 small onion, diced
2 cloves garlic, minced
4 cups low-sodium no-chicken or vegetable broth
1 (15 ounce) can no-salt-added chickpeas, rinsed
⅔ cup frozen corn
⅔ cup frozen peas
½ teaspoon kosher salt
½ teaspoon ground pepper
½ cup packed chopped spinach
Fresh cilantro for garnish

Directions

Heat oil in a large saucepan over medium heat. Add carrot, onion and garlic; cook, stirring, until the onion is soft, 3 to 4 minutes. Stir in broth, chickpeas, corn, peas, salt and pepper. Bring to a boil over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, for 10 minutes. Stir in spinach and cook until wilted, about 1 minute. Serve the soup topped with cilantro, if desired.

Tips

Read more about the New Arrival Supper Club.

Originally appeared: EatingWell Magazine, January/February 2020; updated September 2022

Nutrition Facts (per serving)

175	Calories
3g	Fat
29g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 175
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 6g	21%
Total Sugars 5g
Protein 7g	14%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 3875IU	78%
Vitamin C 9mg	10%
Folate 36mcg	9%
Sodium 441mg	19%
Calcium 63mg	5%
Iron 2mg	9%
Magnesium 48mg	11%
Potassium 359mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Tarkari (Afghan Vegetable & Chickpea Soup)

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles