Chickpea Soup

Dairy Free
Health score
20%
Chickpea Soup
45 min.
8
190kcal

Suggestions


Warm up your kitchen with a delightful Chickpea Soup that’s as nourishing as it is delicious! This dairy-free option is perfect for anyone seeking a hearty meal without the heaviness, making it an excellent choice not only for those with dietary restrictions but for anyone who loves flavorful, wholesome food.

Ready in just 45 minutes, this soup serves up to eight and is ideal for cozy weeknight dinners or as a comforting starter for your next gathering. Each bowl is packed with protein from garbanzo beans and a medley of vibrant herbs, including basil and parsley, that elevate the aroma and taste of this Mediterranean-inspired dish. The addition of tangy red wine vinegar and zesty diced tomatoes makes every sip a delightful experience!

As the pasta cooks to tender perfection, the rich aroma of garlic and onion fills the air, inviting family and friends to the table. With approximately 190 calories per serving, you can indulge in this flavorful cup of goodness guilt-free. Whether you enjoy it as a starter, snack, or light meal, this Chickpea Soup is bound to become a favorite in your household. Dive into a bowl of this nourishing soup and let its warming flavors wrap you in comfort!

Ingredients

  • 14.5 oz canned tomatoes diced canned
  • tablespoon basil dried
  • tablespoon parsley dried
  • 5.5 cups fat-skimmed chicken broth 
  • 15 oz garbanzos rinsed drained canned
  • cloves garlic minced peeled
  • 1.5 teaspoons olive oil 
  • oz onion peeled chopped
  • 0.5 tablespoon oregano dried
  • oz soup noodles dried such as shells or corkscrews
  • tablespoon red wine vinegar 
  • servings salt and pepper 

Equipment

  • frying pan

Directions

  1. Pour oil into a 3- to 4-quart pan over medium-high heat. When hot, add onion and garlic and stir often until onion is limp, about 6 minutes.
  2. Add chicken broth, vinegar, tomatoes, garbanzos, parsley, basil, and oregano. Bring to a boil and add pasta; cook, stirring occasionally, until pasta is tender to bite, about 10 minutes.
  3. Add salt and pepper to taste.

Nutrition Facts

Calories190kcal
Protein18.14%
Fat12.96%
Carbs68.9%

Properties

Glycemic Index
16.22
Glycemic Load
8.69
Inflammation Score
-7
Nutrition Score
12.777391236761%

Flavonoids

Apigenin
11.27mg
Luteolin
0.07mg
Isorhamnetin
2.25mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:190.05kcal
9.5%
Fat:2.81g
4.32%
Saturated Fat:0.34g
2.1%
Carbohydrates:33.56g
11.19%
Net Carbohydrates:27.55g
10.02%
Sugar:5.73g
6.37%
Cholesterol:0mg
0%
Sodium:913.36mg
39.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.83g
17.67%
Manganese:0.91mg
45.32%
Folate:108.44µg
27.11%
Selenium:16.96µg
24.23%
Fiber:6.01g
24.03%
Iron:3.19mg
17.72%
Vitamin K:18.13µg
17.26%
Copper:0.33mg
16.57%
Phosphorus:162.16mg
16.22%
Magnesium:50.62mg
12.65%
Vitamin B6:0.23mg
11.67%
Potassium:406.59mg
11.62%
Vitamin C:8.13mg
9.86%
Vitamin B3:1.92mg
9.6%
Zinc:1.28mg
8.54%
Vitamin B1:0.13mg
8.51%
Calcium:79.1mg
7.91%
Vitamin B2:0.13mg
7.48%
Vitamin E:0.8mg
5.35%
Vitamin B5:0.53mg
5.25%
Vitamin B12:0.31µg
5.2%
Vitamin A:88.99IU
1.78%
Source:My Recipes