Chickpea Soup
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5.0
3 reviews
Excellent
Chickpea Soup
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Chickpea Soup is a delicious vegetarian soup filled with vegetables, chickpeas, and Israeli couscous in a rich tomato based broth. You’ll love how healthy and easy this soup is to prepare.
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Ingredients
- 1 tablespoon olive oil
- 2 celery stalks diced
- 2 carrots diced
- 1 onion diced
- 2 garlic cloves minced
- 18 ounces tomato sauce
- 64 ounces vegetable broth
- 1 teaspoon Italian seasoning
- ½ cup pearled couscous
- 1 plum tomatoes diced
- 5 ounces spinach chopped
- 15 ounces garbanzo beans drained and rinsed
- Parmesan Cheese + additional for topping
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Instructions
- In a large stockpot, pour the olive oil into the pot. Sweat the onions, celery, carrots and garlic for 10 minutes on medium heat with lid on. Stir occasionally and add in a half-cup of the vegetable stock to help the sweating/cooking process.
- Add the tomato sauce, the remaining vegetable broth, Italian seasoning, and pearled couscous. Bring to a boil then reduce to medium-low. Cook for 15 minutes.
- Then add in the diced plum tomato, spinach, and drained and rinsed garbanzo beans. Cook for an additional 5 minutes.
- Once the spinach has wilted and the soup has simmered ladle soup into bowls and top with Parmesan cheese if desired.
Notes
- Pearled couscous - If you cannot find pearled couscous you can use ancini de pepe which is a pearled like pasta used in Italian Wedding Soup!
- Pearled couscous - If you cannot find pearled couscous you can use ancini de pepe which is a pearled like pasta used in Italian Wedding Soup!
- Veggies - This is a great soup on its own but if you would like to add more vegetables I suggest diced zucchini or yellow squash, mushrooms, or even green beans make a great addition to this soup.
- Spice it up - I love to add some red pepper flakes and additional black pepper to the soup. I typically like to do this once it's ladled in the bowl so others can enjoy at their own desired spice level.
- Vegan - Want to make this a vegan soup? Omit the Parmesan cheese at the end to make this chickpea soup vegan friendly!
- Storage - If you have leftovers of the soup, cool the soup to room temperature then place in a sealed container in the refrigerator for up to 5 days.
- Freezing - Follow the same storage steps above, but place in the freezer. Free for up to 3 months. Just know that the couscous will absorb all the broth meaning you will need to add more broth when you go to reheat the soup.
Nutrition Information
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Serving
1cup
Calories
198kcal
(10%)
Carbohydrates
35g
(12%)
Protein
8g
(16%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
1846mg
(77%)
Potassium
638mg
(18%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
6733IU
(135%)
Vitamin C
17mg
(19%)
Calcium
83mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 198 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 198kcal | 10% |
| Carbohydrates | 35g | 12% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 1846mg | 77% |
| Potassium | 638mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 6733IU | 135% |
| Vitamin C | 17mg | 19% |
| Calcium | 83mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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