CHICKPEA SOUP RECIPES HEALTHY RECIPES

CHICKPEA SOUP RECIPE | EATINGWELL

Chickpea Soup Recipe | EatingWell image

This chickpea soup gets a punch of heat from crushed red pepper as well as cayenne pepper in the Italian seasoning blend. If you want to scale back on the spice, consider omitting the crushed red pepper entirely. Serve with crusty bread.

Provided by Julia Levy

Total Time 50 minutes

Number Of Ingredients 16

Ingredients

2 tablespoons extra-virgin olive oil
1 cup sliced carrots
1 cup chopped leek
¾ cup chopped celery
2 tablespoons unsalted tomato paste
1 tablespoon minced garlic
1 tablespoon salt-free Italian seasoning (such as Mrs. Dash Italian Medley Seasoning Blend)
1 (15 ounce) can no-salt-added chickpeas, rinsed
1 (14-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
1 Parmesan cheese rind (optional)
3 cups lower-sodium vegetable broth
½ teaspoon ground pepper
½ teaspoon crushed red pepper
¼ teaspoon salt
2 tablespoons chopped fresh basil
¼ cup grated Parmesan cheese

Steps:

Heat oil in a large Dutch oven or other large pot over medium heat. Add carrots, leek and celery; cover and cook, stirring occasionally, until the vegetables are slightly softened, about 5 minutes. Add tomato paste, garlic and Italian seasoning; cook, stirring constantly, until the mixture is fragrant and the vegetables are coated in the tomato paste, about 1 minute. Stir in chickpeas, tomatoes and their juices, Parmesan rind (if using), broth, pepper, crushed red pepper and salt. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered and stirring occasionally, until the vegetables are tender, about 20 minutes.
Remove from heat. Remove and discard the Parmesan rind, if using. Stir in basil. Ladle the soup evenly into 4 bowls; top with Parmesan.

Nutrition Facts : Calories 263 calories, CarbohydrateContent 32 g, CholesterolContent 5 mg, FatContent 10 g, FiberContent 7 g, ProteinContent 9 g, SaturatedFatContent 2 g, SodiumContent 455 mg, SugarContent 8 g

CHICKPEA SOUP RECIPE | EATINGWELL

Chickpea Soup Recipe | EatingWell image

This chickpea soup gets a punch of heat from crushed red pepper as well as cayenne pepper in the Italian seasoning blend. If you want to scale back on the spice, consider omitting the crushed red pepper entirely. Serve with crusty bread.

Provided by Julia Levy

Categories Healthy Chickpea Recipes

Total Time 50 minutes

Number Of Ingredients 16

Ingredients

2 tablespoons extra-virgin olive oil
1 cup sliced carrots
1 cup chopped leek
¾ cup chopped celery
2 tablespoons unsalted tomato paste
1 tablespoon minced garlic
1 tablespoon salt-free Italian seasoning (such as Mrs. Dash Italian Medley Seasoning Blend)
1 (15 ounce) can no-salt-added chickpeas, rinsed
1 (14-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
1 Parmesan cheese rind (optional)
3 cups lower-sodium vegetable broth
½ teaspoon ground pepper
½ teaspoon crushed red pepper
¼ teaspoon salt
2 tablespoons chopped fresh basil
¼ cup grated Parmesan cheese

Steps:

Heat oil in a large Dutch oven or other large pot over medium heat. Add carrots, leek and celery; cover and cook, stirring occasionally, until the vegetables are slightly softened, about 5 minutes. Add tomato paste, garlic and Italian seasoning; cook, stirring constantly, until the mixture is fragrant and the vegetables are coated in the tomato paste, about 1 minute. Stir in chickpeas, tomatoes and their juices, Parmesan rind (if using), broth, pepper, crushed red pepper and salt. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered and stirring occasionally, until the vegetables are tender, about 20 minutes.
Remove from heat. Remove and discard the Parmesan rind, if using. Stir in basil. Ladle the soup evenly into 4 bowls; top with Parmesan.

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