Creamy Chickpea Soup with Roasted Peppers

Dairy Free
Very Healthy
Health score
63%
Creamy Chickpea Soup with Roasted Peppers
45 min.
4
449kcal

Suggestions


Welcome to a delightful culinary experience with our Creamy Chickpea Soup with Roasted Peppers! This comforting dish is not only incredibly flavorful but also packs a nutritious punch, making it perfect for a wholesome lunch or a satisfying dinner. With a health score of 63, it stands out as a healthy choice for anyone seeking to maintain or enhance their wellness.

The combination of chickpeas, packed with protein and fiber, and vibrant roasted peppers creates a rich, creamy texture without any dairy. It's ideal for those on a dairy-free diet yet still craving a creamy soup. The addition of kielbasa lends a savory depth, beautifully complemented by the fragrant garlic and the gentle heat from the crushed red pepper. Meanwhile, the frozen spinach ensures you’re getting your greens, all while being easy to prepare!

This soup is extra special because it only takes about 45 minutes to make, and serves up to four people—making it a great dish for family gatherings or meal prep for the week ahead. With every spoonful, you’ll savor the cozy, warming flavors that truly comfort the soul. So grab your apron and let’s get cooking this healthy masterpiece!

Ingredients

  • cup chickpeas drained and rinsed canned
  • cups chicken stock see low-sodium canned
  • 0.5 teaspoon pepper red crushed
  • ounces pkt spinach frozen chopped
  • large garlic clove minced
  • 0.5 cup water prepared
  • 0.5 pound kielbasa halved lengthwise
  • tablespoon olive oil extra-virgin
  • medium onion coarsely chopped
  • ounces peppers from a jar red yellow drained
  • servings salt and pepper black freshly ground
  • 0.3 cup tubetti 

Equipment

  • sauce pan
  • pot

Directions

  1. In a large saucepan, heat the olive oil until shimmering.
  2. Add the kielbasa, onion, garlic, roasted peppers and crushed red pepper and cook over high heat, stirring frequently, until lightly browned, about 5 minutes.
  3. Add the stock, chickpeas and frozen spinach and simmer over moderate heat until the spinach is thawed, about 5 minutes.
  4. Meanwhile, cook the pasta in a small pot of salted water until barely al dente, about 6 minutes; drain.
  5. Add the pasta to the soup and stir in the hummus. Simmer until the pasta is al dente. Season the chickpea soup with salt and pepper and serve.

Nutrition Facts

Calories449kcal
Protein19.03%
Fat50.09%
Carbs30.88%

Properties

Glycemic Index
47.71
Glycemic Load
3.18
Inflammation Score
-10
Nutrition Score
30.319565213245%

Flavonoids

Apigenin
0.01mg
Luteolin
2.68mg
Isorhamnetin
1.38mg
Kaempferol
0.21mg
Myricetin
0.02mg
Quercetin
6.85mg

Nutrients percent of daily need

Calories:448.5kcal
22.42%
Fat:25.62g
39.41%
Saturated Fat:7.41g
46.31%
Carbohydrates:35.53g
11.84%
Net Carbohydrates:28.66g
10.42%
Sugar:3.62g
4.02%
Cholesterol:39.69mg
13.23%
Sodium:832.53mg
36.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.9g
43.8%
Vitamin K:138.7µg
132.09%
Vitamin A:4455.78IU
89.12%
Vitamin C:50.41mg
61.11%
Manganese:1.17mg
58.27%
Selenium:26.54µg
37.92%
Vitamin B6:0.65mg
32.53%
Vitamin B3:6.27mg
31.36%
Phosphorus:310.83mg
31.08%
Vitamin B1:0.45mg
30.09%
Copper:0.56mg
27.92%
Fiber:6.87g
27.47%
Folate:102.84µg
25.71%
Magnesium:89.38mg
22.34%
Potassium:781.68mg
22.33%
Iron:3.83mg
21.27%
Zinc:2.79mg
18.62%
Vitamin B2:0.3mg
17.55%
Vitamin B12:0.79µg
13.19%
Vitamin E:1.87mg
12.44%
Calcium:106.79mg
10.68%
Vitamin B5:0.63mg
6.35%
Source:My Recipes