Tomato-Chickpea Soup with Rice and Swiss Chard

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tomato-Chickpea Soup with Rice and Swiss Chard
40 min.
2
529kcal

Suggestions


Welcome to a delightful culinary experience with our Tomato-Chickpea Soup with Rice and Swiss Chard! This vibrant and nourishing dish is not only a feast for the eyes but also a powerhouse of health benefits, making it a perfect choice for lunch or dinner. Packed with protein-rich chickpeas, fiber-filled Swiss chard, and the rich flavors of crushed tomatoes, this soup is a comforting embrace in a bowl.

What makes this recipe truly special is its versatility. Whether you're a dedicated vegetarian, a vegan enthusiast, or simply someone looking to enjoy a gluten-free meal, this soup checks all the boxes. With a health score of 100, you can indulge guilt-free while savoring every spoonful. The combination of spices and fresh ingredients creates a symphony of flavors that will tantalize your taste buds and leave you feeling satisfied.

In just 40 minutes, you can whip up this delicious main course that serves two, making it ideal for a cozy dinner for two or a hearty lunch. The addition of basmati rice adds a delightful texture, while the crispy chickpeas provide a satisfying crunch. Plus, with only 529 calories per serving, you can enjoy a wholesome meal without compromising your health goals. So, roll up your sleeves and get ready to create a dish that’s as nourishing as it is delicious!

Ingredients

  • servings pepper black freshly ground
  • 15.5 ounce garbanzo beans drained and rinsed canned
  • 28 ounce canned tomatoes crushed canned
  • bunch swiss chard chopped roughly chopped
  • 0.5 cup basmati rice cooked
  • teaspoons garlic clove minced
  • servings kosher salt 
  • teaspoons olive oil extra virgin extra-virgin
  • cups vegetable stock low-sodium
  • 0.8 cup onion diced yellow

Equipment

  • frying pan
  • paper towels
  • pot

Directions

  1. Heat 3 teaspoons oil in medium pot over medium heat.
  2. Add onions and chard stems (not leaves) and sauté until onions are translucent and stems are softened, about 5 minutes.
  3. Add garlic and cook, stirring until fragrant, about 1 minute.
  4. Add tomatoes and sprinkle with salt. Cook 2 minutes, then add stock. Bring to a boil, reduce to a simmer, and cook until slightly reduced, about 10 minutes. Keep warm.
  5. Heat remaining 2 teaspoons oil in a large sauté pan over high heat until oil is hot and shimmering.
  6. Add chickpeas, sprinkle with salt, and fry over medium-high heat until browned and crispy, about 3 minutes.
  7. Drain on paper towel, and then stir into soup along with rice.
  8. Stir chard leaves into soup over medium-high heat in batches, waiting until just wilted and soft before adding more. Simmer 1 minute to heat everything through, and then season with salt and pepper.
  9. Let cool before storing in an airtight container for the next day, or freeze for future use.

Nutrition Facts

Calories529kcal
Protein15.38%
Fat25.05%
Carbs59.57%

Properties

Glycemic Index
176.67
Glycemic Load
32.05
Inflammation Score
-10
Nutrition Score
50.271304172018%

Flavonoids

Catechin
2.25mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.01mg
Kaempferol
9.1mg
Myricetin
4.72mg
Quercetin
15.53mg

Nutrients percent of daily need

Calories:529.07kcal
26.45%
Fat:15.88g
24.44%
Saturated Fat:2.09g
13.07%
Carbohydrates:84.98g
28.33%
Net Carbohydrates:64.1g
23.31%
Sugar:23.71g
26.34%
Cholesterol:0mg
0%
Sodium:2591.5mg
112.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.94g
43.88%
Vitamin K:1272.51µg
1211.91%
Vitamin A:10562.84IU
211.26%
Manganese:3.4mg
169.99%
Vitamin C:87.11mg
105.59%
Vitamin B6:1.93mg
96.46%
Fiber:20.87g
83.5%
Copper:1.39mg
69.6%
Magnesium:271.87mg
67.97%
Potassium:2162.7mg
61.79%
Vitamin E:9.27mg
61.78%
Iron:10.89mg
60.47%
Phosphorus:410.91mg
41.09%
Folate:140.22µg
35.05%
Vitamin B1:0.47mg
31.31%
Calcium:312.18mg
31.22%
Vitamin B3:5.99mg
29.93%
Vitamin B2:0.4mg
23.48%
Zinc:3.46mg
23.06%
Vitamin B5:2.27mg
22.65%
Selenium:11.82µg
16.88%