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 experience with our Chickpea Soup! This hearty, vegetarian, and vegan-friendly dish is not only packed with flavor but also comes with excellent health benefits that make it a splendid choice for any meal of the day. Whether you're seeking a nourishing lunch or a comforting dinner, this soup will satisfy your cravings while keeping your health in check.

Loaded with protein-rich chickpeas and the vibrant goodness of broccoli, this soup is a fantastic way to incorporate more plant-based ingredients into your diet. With a health score of 77, it's gluten-free and dairy-free, catering to various dietary preferences without compromising on taste. The aromatic combination of onions, garlic, and fresh herbs elevates the flavor, while a splash of dry white wine adds depth and richness.

Perfect for both cozy evenings and meal prepping for the week ahead, our Chickpea Soup is a versatile dish that fills your kitchen with heartwarming aromas. Additionally, it can be made in advance, allowing you to enjoy its deliciousness any day of the week. Serve it topped with tender, crisp-tender broccoli and a sprinkle of fresh herbs for a beautiful presentation. Dive into this nourishing bowl of goodness and let each spoonful bring you comfort and joy!

Ingredients

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

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