Spicy Garbanzo Soup

Vegetarian
Gluten Free
Dairy Free
Health score
40%
Spicy Garbanzo Soup
33 min.
6
240kcal

Suggestions

This Spicy Garbanzo Soup is a flavorful and hearty dish that's perfect for a cozy night in. With a blend of spices and a variety of textures, it's a vegetarian soup that packs a punch. The garbanzo beans, also known as chickpeas, are the star of this recipe, providing a good source of plant-based protein and a creamy texture. They're combined with corn, tomatoes, and a mix of spices like cumin and jalapeno for a kick of heat. The result is a soup that's both comforting and exciting, perfect for warming you up from the inside out.

This soup is not only delicious but also nutritious. It's a good source of vitamins and minerals, including vitamin C, iron, and manganese. The recipe is also gluten-free and dairy-free, making it accessible to a wide range of diets. Whether you're looking for a satisfying meatless meal or just want to try something new, this Spicy Garbanzo Soup is a great option. It's easy to prepare and can be made in under an hour, making it a convenient weeknight dinner or a fun dish to share with friends.

So, if you're looking for a soup that's both comforting and full of flavor, this Spicy Garbanzo Soup is the perfect choice. With its blend of spices and hearty ingredients, it's sure to warm you up and leave you feeling satisfied. Whether you're a chickpea lover or just looking for a new soup to try, this recipe is definitely one to add to your repertoire.

Ingredients

  • 30 ounce garbanzo beans rinsed drained canned
  • 15 ounce canned tomatoes diced undrained canned
  • 0.3 teaspoon ground pepper to taste
  • cups chicken broth 
  • teaspoons cumin 
  • 0.3 cup cilantro leaves fresh chopped
  • cups corn frozen thawed
  •  garlic clove minced
  • small jalapeno seeded chopped
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 cup bell pepper red chopped

Equipment

    Nutrition Facts

    Calories240kcal
    Protein17.46%
    Fat18.04%
    Carbs64.5%

    Properties

    Glycemic Index
    44.72
    Glycemic Load
    7.54
    Inflammation Score
    -8
    Nutrition Score
    18.788695652174%

    Flavonoids

    Luteolin
    0.11mg
    Isorhamnetin
    1.34mg
    Kaempferol
    0.18mg
    Myricetin
    0.03mg
    Quercetin
    5.94mg

    Nutrients percent of daily need

    Calories:239.88kcal
    11.99%
    Fat:5.22g
    8.03%
    Saturated Fat:0.62g
    3.86%
    Carbohydrates:41.98g
    13.99%
    Net Carbohydrates:31.94g
    11.61%
    Sugar:5.42g
    6.02%
    Cholesterol:2.35mg
    0.78%
    Sodium:929.65mg
    40.42%
    Protein:11.37g
    22.74%
    Manganese:1.53mg
    76.63%
    Vitamin B6:0.98mg
    48.88%
    Fiber:10.05g
    40.18%
    Vitamin C:32.02mg
    38.81%
    Copper:0.42mg
    20.9%
    Iron:3.73mg
    20.72%
    Phosphorus:206.38mg
    20.64%
    Magnesium:78.84mg
    19.71%
    Potassium:688.65mg
    19.68%
    Folate:78.67µg
    19.67%
    Vitamin B1:0.21mg
    13.84%
    Vitamin A:680.91IU
    13.62%
    Vitamin B3:2.47mg
    12.35%
    Vitamin B2:0.2mg
    11.82%
    Zinc:1.77mg
    11.81%
    Vitamin E:1.47mg
    9.83%
    Calcium:97.4mg
    9.74%
    Vitamin B5:0.88mg
    8.85%
    Vitamin K:7.9µg
    7.52%
    Selenium:4.59µg
    6.55%
    Source:Food.com
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