Name: Tarkari (Afghan Vegetable & Chickpea Soup)
Prep time: 25 min
Total time: 35 min
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; 0.66666668653488 cup frozen corn; 0.66666668653488 cup frozen peas; 0.5 teaspoon kosher salt; 0.5 teaspoon ground pepper; 0.5 cup packed chopped spinach; Fresh cilantro for garnish

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 March 10, 2020

Prep Time:

25 mins

Additional Time:

10 mins

Total Time:

35 mins

Servings:

Yield:

6 cups

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free High Fiber Low Added Sugars Low Fat Low-Calorie Nut-Free Vegan Vegetarian

Jump to Nutrition Facts

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.

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.