Roasted Fennel, Tomato, and Chickpea Soup

Health score
14%
Roasted Fennel, Tomato, and Chickpea Soup
60 min.
4
213kcal

Suggestions


Imagine a warm, comforting bowl of Roasted Fennel, Tomato, and Chickpea Soup that not only tantalizes your taste buds but also nourishes your body. This delightful soup brings together the unique flavors of roasted fennel and hearty chickpeas, making it an enticing choice for any meal. With a preparation time of just 60 minutes, it’s perfect for a cozy weeknight dinner or an impressive starter for your next gathering.

The combination of freshly ground black pepper and garlic adds a delightful zing, while the richness of butter elevates the overall flavor, enveloping you in warmth with every spoonful. With its vibrant colors and satisfying texture, this dish is not only visually appealing but also packed with nutrients, perfect for health-conscious foodies.

Did you know that chickpeas are a fantastic source of plant-based protein? This soup provides a balanced meal with 20% of its calories coming from protein, making it a wonderful option for vegetarians and meat-lovers alike. Topped with a sprinkle of fresh flat parsley and served with crunchy pita wedges, this soup doubles as a delectable antipasti or a snack that leaves you feeling satisfied but not overly full.

This Roasted Fennel, Tomato, and Chickpea Soup is definitely a recipe to add to your culinary repertoire. It invites you to savor each bite while embracing wholesome, simple ingredients. So gather your loved ones, serve up a bowl of this soulful soup, and enjoy the delightful experience together!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • teaspoons butter 
  • 15.5 ounce garbanzo beans organic rinsed drained canned (garbanzo beans)
  • 29 ounce tomatoes diced organic undrained canned
  • cups fennel bulb chopped ( 1 small bulb)
  • leaf flat parsley fresh
  •  garlic clove minced
  • 28 ounce beef broth fat-free canned
  • cups onion chopped
  • 6-inch wholewheat pita breads cut into 8 wedges ()
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Heat oven to 42
  2. Arrange fennel and onion in a single layer on a jelly-roll pan coated with cooking spray; toss to coat.
  3. Bake at 425 for 25 minutes, stirring after 15 minutes.
  4. Add chickpeas to vegetable mixture.
  5. Bake an additional 20 minutes or until fennel is tender and chickpeas start to brown, stirring after 10 minutes.
  6. Melt butter in a large saucepan over medium heat.
  7. Add garlic to pan, and cook for 1 minute, stirring occasionally.
  8. Add vegetable mixture, broth, and the next 3 ingredients (through salt) to pan, and bring to a boil. Cook for 3 minutes or until thoroughly heated.
  9. Remove from heat, and garnish with parsley.
  10. Serve with pita wedges.

Nutrition Facts

Calories213kcal
Protein20.92%
Fat18.19%
Carbs60.89%

Properties

Glycemic Index
88.33
Glycemic Load
7
Inflammation Score
-7
Nutrition Score
19.181304509549%

Flavonoids

Eriodictyol
0.47mg
Apigenin
0.57mg
Luteolin
0.06mg
Isorhamnetin
4.01mg
Kaempferol
0.55mg
Myricetin
0.16mg
Quercetin
17.41mg

Nutrients percent of daily need

Calories:212.87kcal
10.64%
Fat:4.63g
7.12%
Saturated Fat:1.63g
10.16%
Carbohydrates:34.89g
11.63%
Net Carbohydrates:25.16g
9.15%
Sugar:10.02g
11.13%
Cholesterol:5.38mg
1.79%
Sodium:1153.61mg
50.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.98g
23.97%
Manganese:1.32mg
65.79%
Vitamin B6:0.89mg
44.66%
Fiber:9.73g
38.91%
Vitamin C:31.4mg
38.06%
Vitamin K:38.32µg
36.5%
Potassium:1253.34mg
35.81%
Iron:3.92mg
21.76%
Copper:0.38mg
19.06%
Folate:71.54µg
17.88%
Phosphorus:176.95mg
17.7%
Magnesium:68.96mg
17.24%
Calcium:148.52mg
14.85%
Vitamin B1:0.18mg
11.68%
Vitamin E:1.73mg
11.53%
Vitamin B3:2.01mg
10.06%
Vitamin B2:0.17mg
9.97%
Zinc:1.31mg
8.72%
Vitamin A:401.95IU
8.04%
Vitamin B5:0.79mg
7.93%
Selenium:3.46µg
4.95%
Source:My Recipes