Chickpea Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Chickpea Soup
45 min.
6
326kcal

Suggestions


Welcome to a delightful culinary adventure with our Chickpea Soup, a dish that perfectly balances health and flavor! This vegetarian, vegan, gluten-free, and dairy-free recipe is not only incredibly nutritious but also bursting with vibrant flavors that will warm your soul. With a health score of 77, this soup is a fantastic choice for anyone looking to indulge in a wholesome meal without compromising on taste.

Imagine a comforting bowl of creamy chickpeas, aromatic garlic, and savory onions, all simmered to perfection in a rich vegetable broth. The addition of fresh herbs like parsley and tarragon elevates this dish, providing a refreshing finish that complements the hearty ingredients. Whether you're enjoying it for lunch, dinner, or as a main course, this Chickpea Soup is sure to satisfy your cravings while nourishing your body.

Ready in just 45 minutes, this recipe serves six, making it perfect for family gatherings or meal prep for the week ahead. Plus, with only 326 calories per serving, you can enjoy a generous bowl without any guilt. So, gather your ingredients and get ready to create a deliciously healthy meal that everyone will love!

Ingredients

  • bunch broccoli for another use, cut into small florets
  • 1.5 cups chickpeas dried rinsed canned
  • 0.5 cup wine dry white
  • leaf tarragon fresh (for garnish)
  •  garlic clove chopped
  • servings kosher salt 
  • tablespoons olive oil 
  • large onion coarsely chopped
  • sprig thyme leaves 
  • cups vegetable stock 

Equipment

  • pot
  • blender

Directions

  1. If using dried chickpeas, place in a mediumbowl and add cold water to cover by2".
  2. Let soak overnight in refrigerator.
  3. Drainchickpeas.
  4. Heat oil in a large heavy pot over mediumheat.
  5. Add onions, garlic, and thyme sprig;cook, stirring occasionally, until onionsare soft, 10-15 minutes.
  6. Add chickpeas andwine. Bring to a rapid simmer; cook untilwine is reduced by half, about 2 minutes.
  7. Add broth and bring to a boil. Reduce heat,cover, and simmer until chickpeas arevery soft, 1 1/2-2 hours for dried chickpeas,or about 30 minutes for canned. Discardthyme sprig.
  8. Working in batches, purée chickpeamixture in a blender or with an immersionblender, adding water by 1/2-cupfuls ifneeded, until smooth. Season with salt.DO AHEAD: Chickpea soup can be made1 day ahead.
  9. Let cool; cover and chill.
  10. Meanwhile, cook broccoli in a large pot ofboiling salted water until crisp-tender, about4 minutes.
  11. Drain; rinse under cold water.
  12. Reheat soup. Divide soup among bowlsand garnish with broccoli and herbs.

Nutrition Facts

Calories326kcal
Protein16.19%
Fat28.78%
Carbs55.03%

Properties

Glycemic Index
47.42
Glycemic Load
8
Inflammation Score
-9
Nutrition Score
30.0286957492%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.9mg
Isorhamnetin
2.51mg
Kaempferol
8.28mg
Myricetin
0.11mg
Quercetin
13.5mg

Nutrients percent of daily need

Calories:326.21kcal
16.31%
Fat:10.47g
16.11%
Saturated Fat:1.42g
8.88%
Carbohydrates:45.04g
15.01%
Net Carbohydrates:32.77g
11.92%
Sugar:10.74g
11.93%
Cholesterol:0mg
0%
Sodium:869.49mg
37.8%
Alcohol:2.06g
100%
Alcohol %:0.67%
100%
Protein:13.25g
26.49%
Vitamin C:97.06mg
117.65%
Vitamin K:112.39µg
107.04%
Folate:352.63µg
88.16%
Manganese:1.45mg
72.64%
Fiber:12.26g
49.05%
Vitamin B6:0.54mg
27.21%
Phosphorus:271.74mg
27.17%
Copper:0.5mg
25.08%
Potassium:859.09mg
24.55%
Iron:4.18mg
23.2%
Vitamin B1:0.34mg
22.6%
Magnesium:87.13mg
21.78%
Vitamin A:1014.6IU
20.29%
Zinc:2.27mg
15.15%
Vitamin E:2.22mg
14.8%
Vitamin B5:1.46mg
14.58%
Vitamin B2:0.25mg
14.49%
Calcium:119.81mg
11.98%
Selenium:7.2µg
10.28%
Vitamin B3:1.53mg
7.65%
Source:Epicurious