Simple Cabbage and Chickpea Soup with Fresh Basil

Gluten Free
Dairy Free
Health score
55%
Simple Cabbage and Chickpea Soup with Fresh Basil
45 min.
6
222kcal

Suggestions


Warm up your day with a bowl of our Simple Cabbage and Chickpea Soup with Fresh Basil! This delightful soup is not only a feast for the senses but also a nourishing option for those seeking a gluten-free and dairy-free meal. Packed with vibrant vegetables and hearty chickpeas, it offers a comforting blend of flavors that will leave you feeling satisfied and revitalized.

The star of this recipe is the fresh basil, which adds a fragrant touch that elevates the dish to new heights. Combined with the sweetness of carrots, the earthiness of chickpeas, and the tangy notes from diced tomatoes, each spoonful is a celebration of wholesome ingredients. Plus, with a health score of 55 and only 222 calories per serving, you can indulge guilt-free!

Perfect as a starter, snack, or even a light meal, this soup is incredibly versatile. Whether you're hosting a cozy dinner or simply looking for a quick and nutritious option for yourself, this recipe is sure to impress. In just 45 minutes, you can create a delicious dish that warms the heart and nourishes the body. So grab your pot and let’s get cooking!

Ingredients

  • cubes bouillon cubes (or enough to flavor 6 cups of water)
  • 0.5 head cabbage chopped
  • 15 ounce canned tomatoes diced canned
  •  carrots sliced
  • 16 ounce chickpeas rinsed cooked drained canned (or)
  • 0.3 cup basil fresh chopped
  • cloves garlic clove minced pressed
  •  onion chopped
  • teaspoons oregano 
  • servings pepper black generous
  • tablespoons pinenuts lightly toasted
  • cups vegetable stock hot (plus bouillon cubes, below) (and no bouillon cubes)

Equipment

  • bowl
  • pot

Directions

  1. Heat a large, non-stick pot.
  2. Add the onions and cook, stirring, for about 3 minutes.
  3. Add the carrots and garlic and cook for another two minutes.
  4. Add all remaining ingredients EXCEPT the basil and pine nuts. Cover and simmer until vegetables are tender, about 25 minutes. Stir in fresh basil and serve in individual soup bowls, topped with 1 teaspoon of pine nuts, if desired.

Nutrition Facts

Calories222kcal
Protein16.91%
Fat17.69%
Carbs65.4%

Properties

Glycemic Index
60.6
Glycemic Load
9
Inflammation Score
-10
Nutrition Score
25.037826126684%

Flavonoids

Apigenin
0.06mg
Luteolin
0.1mg
Isorhamnetin
0.92mg
Kaempferol
0.31mg
Myricetin
0.05mg
Quercetin
4.01mg

Nutrients percent of daily need

Calories:221.59kcal
11.08%
Fat:4.65g
7.15%
Saturated Fat:0.46g
2.87%
Carbohydrates:38.69g
12.9%
Net Carbohydrates:28.33g
10.3%
Sugar:13.15g
14.61%
Cholesterol:0.02mg
0.01%
Sodium:1187.88mg
51.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10g
20%
Vitamin A:4228.12IU
84.56%
Vitamin K:78.72µg
74.97%
Manganese:1.47mg
73.61%
Vitamin C:38.66mg
46.86%
Folate:182.98µg
45.75%
Fiber:10.36g
41.44%
Copper:0.49mg
24.36%
Iron:4.09mg
22.71%
Phosphorus:207.04mg
20.7%
Potassium:691.72mg
19.76%
Vitamin B6:0.39mg
19.68%
Magnesium:75.76mg
18.94%
Vitamin B1:0.23mg
15.18%
Vitamin E:1.85mg
12.32%
Zinc:1.83mg
12.22%
Calcium:120.24mg
12.02%
Vitamin B3:1.88mg
9.41%
Vitamin B2:0.15mg
8.66%
Vitamin B5:0.69mg
6.86%
Selenium:4.05µg
5.78%