Eat for Eight Bucks: Chickpea Soup with Toasted Breadcrumbs

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Eat for Eight Bucks: Chickpea Soup with Toasted Breadcrumbs
45 min.
4
440kcal

Suggestions


Welcome to a delightful culinary experience with our "Eat for Eight Bucks: Chickpea Soup with Toasted Breadcrumbs." This vibrant and hearty soup is not only a feast for the senses but also a celebration of wholesome ingredients that cater to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking to enjoy a nutritious meal, this recipe is designed to satisfy your cravings while keeping your health in check.

Imagine a warm bowl of chickpea soup, brimming with tender escarole and infused with the aromatic flavors of garlic and spices. Each spoonful is a comforting embrace, perfect for chilly evenings or a light lunch. The addition of toasted breadcrumbs adds a delightful crunch, elevating the texture and making each bite a little more exciting. Plus, with a health score of 100, you can indulge guilt-free!

Ready in just 45 minutes and serving four, this recipe is not only budget-friendly but also incredibly easy to prepare. With just a handful of ingredients, you can create a dish that is both nourishing and satisfying. So, gather your loved ones around the table and enjoy a meal that is as good for the soul as it is for the body. Dive into this chickpea soup and discover how delicious healthy eating can be!

Ingredients

  • 0.8 cup breadcrumbs homemade
  • cups chickpeas with 2 cups of their cooking liquid cooked
  • head endive cleaned chopped
  • tablespoon garlic minced
  • servings olive oil 
  • medium onion chopped
  • teaspoon pimenton de la vera 
  • servings salt and pepper 

Equipment

  • baking sheet
  • sauce pan
  • oven
  • pot

Directions

  1. Preheat the oven to 400°F.
  2. Spread the bread crumbs on a baking sheet, toss with a glug of olive oil (1-2 tablespoons), and spread evenly again. Toast for 5 to 10 minutes, stirring every few minutes, until the crumbs are golden and fragrant. Keep a very close eye on them as you stir, for they can begin to burn quite quickly.
  3. While the breadcrumbs are toasting, heat 2 tablespoons of olive oil in a medium saucepan over medium heat.
  4. Add the chopped onion and cook, stirring occasionally, until it is softened and beginning to get some color, 10-15 minutes depending on your pot and your heat. Stir in the pimenton or cumin, if using, along with some salt and pepper and the garlic and cook for about a minute more. If you have a bottle of wine open, add a glug now and cook until it has almost entirely evaporated.
  5. Put the chickpeas and their broth into the saucepan and bring to a simmer. Simmer gently for a few minutes to heat through; then stir in the escarole, return to a simmer, and cook 5 minutes more, until the escarole is tender enough to eat.
  6. Serve the hot soup topped with a generous sprinkling of toasted bread crumbs.

Nutrition Facts

Calories440kcal
Protein13.73%
Fat37.06%
Carbs49.21%

Properties

Glycemic Index
31.94
Glycemic Load
7.16
Inflammation Score
-10
Nutrition Score
31.400869685671%

Flavonoids

Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
11.55mg
Myricetin
0.04mg
Quercetin
5.62mg

Nutrients percent of daily need

Calories:439.98kcal
22%
Fat:18.59g
28.6%
Saturated Fat:2.59g
16.16%
Carbohydrates:55.55g
18.52%
Net Carbohydrates:41.12g
14.95%
Sugar:8.66g
9.63%
Cholesterol:0mg
0%
Sodium:385.3mg
16.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.5g
31.01%
Vitamin K:275.23µg
262.13%
Manganese:2mg
100.17%
Folate:398.4µg
99.6%
Fiber:14.43g
57.72%
Vitamin A:2620.06IU
52.4%
Iron:5.72mg
31.8%
Copper:0.62mg
30.89%
Vitamin B1:0.45mg
29.76%
Phosphorus:284.09mg
28.41%
Potassium:808.97mg
23.11%
Magnesium:88.62mg
22.16%
Zinc:3.16mg
21.04%
Vitamin E:3.16mg
21.04%
Calcium:167.68mg
16.77%
Vitamin B5:1.53mg
15.26%
Vitamin B2:0.26mg
15.16%
Selenium:10.4µg
14.86%
Vitamin B6:0.29mg
14.31%
Vitamin C:11.57mg
14.03%
Vitamin B3:2.54mg
12.72%
Vitamin B12:0.07µg
1.18%