Directions:
- In a heavy kettle (at least 5 quarts) simmer chicken in broth and water 17 to 20 minutes, or until chicken is just cooked through, and transfer chicken with a slotted spoon to a cutting board. Add to kettle tomatoes, saffron, onions, chick-peas, rice, and lentils and simmer, covered, 30 minutes, or until lentils are tender. Shred chicken, discarding skin and bones, and stir into soup with salt and pepper to taste. Soup may be prepared 4 days ahead (cool uncovered before chilling covered).
- In a bowl soak chick-peas in water to cover by 2 inches overnight or quick-soak (procedure follows) and drain.
- To Cook Dried Chickpeas: In a saucepan combine drained chick-peas and water to cover by 2 inches and simmer, covered partially, 1 to 1 1/2 hours, or until tender. Drain chick-peas.
- To make 2 cups cooked chick-peas begin with a scant cup dried.
- Just before serving, stir in coriander and parsley.
- To Quick-Soak Dried Beans Can be prepared in 45 minutes or less but requires additional unattended time.
- In a large saucepan combine dried beans, picked over and rinsed, with triple their volume of cold water. Bring the water to a boil and cook beans, uncovered, over moderate heat 2 minutes. Remove pan from heat and let beans soak 1 hour.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 140.05 Kcal (586 kJ) | ||
| Calories from fat | 12.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.43g | 2% | |
|---|---|---|---|
| Cholesterol | 0.51mg | 0% | |
| Sodium | 315.2mg | 13% | |
| Potassium | 406.49mg | 9% | |
| Total Carbs | 25.01g | 8% | |
| Sugars | 4.58g | 18% | |
| Dietary Fiber | 6.94g | 28% | |
| Protein | 6.7g | 13% | |
| Vitamin C | 87mg | 145% | |
| Iron | 89.6mg | 498% | |
| Calcium | 68.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 44.71 Kcal (187 kJ) | ||
| Calories from fat | 4.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.46g | 2% | |
|---|---|---|---|
| Cholesterol | 0.16mg | 0% | |
| Sodium | 100.63mg | 13% | |
| Potassium | 129.78mg | 9% | |
| Total Carbs | 7.99g | 8% | |
| Sugars | 1.46g | 18% | |
| Dietary Fiber | 2.22g | 28% | |
| Protein | 2.14g | 13% | |
| Vitamin C | 27.8mg | 145% | |
| Iron | 28.6mg | 498% | |
| Calcium | 22mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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