Chickpea Soup with Swiss Chard

Dairy Free
Health score
49%
Chickpea Soup with Swiss Chard
45 min.
4
224kcal

Suggestions

Ingredients

  •  bay leaf 
  •  carrots chopped
  • rib celery chopped
  • teaspoon rosemary dried fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons olive oil 
  •  onion chopped
  • pinch red-pepper flakes dried
  • teaspoon salt 
  • cups veggie broth low-sodium homemade canned
  • 0.5 pound swiss chard cut into 1-inch pieces
  • cup tomatoes in purée thick canned chopped
  • 0.5 cup tubetti 

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Puree half of the chickpeas with 1 1/2 cups of the broth in a blender or food processor. In a large pot, heat the oil over moderately low heat.
  2. Add the carrot, onion, celery, garlic, and rosemary and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes.
  3. Stir in the remaining 1 1/2 cups broth, the pureed chickpeas, whole chickpeas, bay leaf, red-pepper flakes, tomatoes, tubetti, and salt. Bring to a boil. Reduce the heat and simmer, partially covered, for 10 minutes.
  4. Add the Swiss chard to the pot. Simmer until the chard is tender and the pasta is done, 5 to 10 minutes longer.
  5. Remove the bay leaf. Stir in the black pepper. If the soup thickens too much on standing, stir in more broth or water.
  6. Wine Recommendation: Since a red wine would accent the Swiss chard's bitterness, try a full-bodied tocai friulano. Its nutty flavor will mirror that of the chickpeas.

Nutrition Facts

Calories224kcal
Protein13.49%
Fat46.17%
Carbs40.34%

Properties

Glycemic Index
59.46
Glycemic Load
3.02
Inflammation Score
-10
Nutrition Score
20.819130389587%

Flavonoids

Catechin
0.85mg
Naringenin
0.01mg
Apigenin
0.3mg
Luteolin
0.14mg
Isorhamnetin
1.38mg
Kaempferol
3.53mg
Myricetin
1.82mg
Quercetin
6.95mg

Nutrients percent of daily need

Calories:223.58kcal
11.18%
Fat:12.15g
18.69%
Saturated Fat:1.87g
11.69%
Carbohydrates:23.89g
7.96%
Net Carbohydrates:20.25g
7.36%
Sugar:5.92g
6.58%
Cholesterol:0mg
0%
Sodium:856.68mg
37.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.99g
15.97%
Vitamin K:485.48µg
462.36%
Vitamin A:6201.55IU
124.03%
Vitamin C:26.77mg
32.45%
Manganese:0.58mg
28.82%
Vitamin E:3.5mg
23.34%
Potassium:703.3mg
20.09%
Vitamin B3:3.85mg
19.27%
Copper:0.37mg
18.65%
Magnesium:73.5mg
18.38%
Fiber:3.64g
14.58%
Iron:2.62mg
14.54%
Phosphorus:143.97mg
14.4%
Vitamin B6:0.28mg
14.16%
Selenium:9.8µg
14%
Vitamin B2:0.17mg
9.96%
Calcium:81.5mg
8.15%
Folate:30.08µg
7.52%
Vitamin B1:0.11mg
7.39%
Zinc:0.87mg
5.77%
Vitamin B5:0.44mg
4.42%
Vitamin B12:0.18µg
2.95%
Source:My Recipes