Mediterranean Chickpea, Tomato, and Pasta Soup

Dairy Free
Health score
35%
Mediterranean Chickpea, Tomato, and Pasta Soup
45 min.
4
219kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup ditalini pasta tube-shaped uncooked (very short macaroni)
  • 16 ounce less-sodium chicken broth fat-free canned
  • tablespoons parsley fresh chopped
  • 0.3 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cumin 
  • teaspoons olive oil 
  • cup onion diced
  • 1.5 cups water 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add onion, and saut 3 minutes or until tender.
  3. Add the water and next 6 ingredients (water through tomatoes). Bring mixture to a boil; cover, reduce heat, and simmer 5 minutes, stirring occasionally.
  4. Add pasta, and cook 9 minutes or until pasta is tender. Stir in chopped parsley.

Nutrition Facts

Calories219kcal
Protein17.35%
Fat19.32%
Carbs63.33%

Properties

Glycemic Index
44.83
Glycemic Load
7
Inflammation Score
-7
Nutrition Score
17.296086943668%

Flavonoids

Apigenin
4.32mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.31mg
Quercetin
8.13mg

Nutrients percent of daily need

Calories:218.75kcal
10.94%
Fat:4.94g
7.6%
Saturated Fat:0.6g
3.77%
Carbohydrates:36.42g
12.14%
Net Carbohydrates:28.35g
10.31%
Sugar:6.76g
7.52%
Cholesterol:0mg
0%
Sodium:913.29mg
39.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.98g
19.95%
Manganese:1.32mg
66.02%
Vitamin B6:0.76mg
37.99%
Vitamin K:39.88µg
37.98%
Fiber:8.08g
32.31%
Copper:0.45mg
22.63%
Selenium:13.83µg
19.75%
Iron:3.42mg
19.02%
Vitamin C:15.21mg
18.43%
Phosphorus:172.33mg
17.23%
Potassium:598.76mg
17.11%
Magnesium:65.4mg
16.35%
Folate:55.01µg
13.75%
Vitamin B3:2.34mg
11.71%
Vitamin E:1.62mg
10.82%
Vitamin B1:0.15mg
10.26%
Calcium:99.46mg
9.95%
Zinc:1.36mg
9.05%
Vitamin B5:0.87mg
8.66%
Vitamin A:410.93IU
8.22%
Vitamin B2:0.12mg
6.79%
Vitamin B12:0.23µg
3.78%
Source:My Recipes