Chickpea Vegetable Soup
User Reviews
4.9
48 reviews
Excellent
Chickpea Vegetable Soup
Report
This vegetable soup recipe is low in calories but high in nutrients and fiber! Easy, ready in 30 minutes, hearty, HEALTHY, and tastes AWESOME!!
Share:
Ingredients
- 3 to 4 tablespoons olive oil
- 1 onion diced small, large sweet Vidalia
- 2 carrot peeled and diced into small half moons, large
- 2 celery diced into small half moons, large stalks
- 4 garlic peeled and finely minced or pressed, cloves
- 64 ounces vegetable broth 8 cups low-sodium, plus water if necessary
- 1 zucchini diced small, large
- 1 yellow squash diced small, large
- 2 cups mushroom baby portobello, white, or your favorite, sliced
- garbanzo beans drained and rinsed (I use no-salt added; cannellini or great northern beans may be substituted, one 15-ounce can
- 3 bay leaf
- 1 teaspoon oregano dried
- ½ teaspoon thyme dried
- 2 to 3 teaspoons kosher salt or to taste
- 1 teaspoon black pepper or to taste, freshly ground
- ⅓ cup parsley finely minced, fresh Italian flat-leaf or regular
- 1 tablespoon lemon juice optional (brightens up the flavor)
- 1 tablespoon apple cider vinegar optional (brightens up the flavor)
- pinch sugar optional and to taste (balances acidity and rounds out the flavor)
Instructions
- To a large Dutch oven or stockpot, add the oil, onion, carrots, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
- Add the garlic and sauté for another 1 to 2 minutes. Stir intermittently.
- Add the broth, zucchini, yellow squash , mushrooms, garbanzo beans, bay leaves, oregano, thyme, 1 teaspoon salt, pepper, and bring to a boil.
- Allow mixture to boil gently for about 5 minutes or until vegetables are tender. Remove bay leaves.
- Turn the heat to low and add the parsley, optional lemon juice and/or apple cider vinegar, optional sugar, stir to combine, and taste soup.Add additional salt, pepper, or spices, to taste. Amount of salt will vary based on how salty the brand of vegetable broth used is, how salty the beans are, and personal preference.
- Serve immediately.
Notes
- At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay, noting you can always adjust the salt and seasoning levels.
- Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.
- Recipe adapted from my Weight Loss Vegetable Soup.
Nutrition Information
Show Details
Serving
1
Calories
296kcal
(15%)
Carbohydrates
42g
(14%)
Protein
11g
(22%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
(41%)
Sodium
6376mg
(266%)
Fiber
7g
(28%)
Sugar
17g
(34%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 296kcal | 15% |
| Carbohydrates | 42g | 14% |
| Protein | 11g | 22% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Sodium | 6376mg | 266% |
| Fiber | 7g | 28% |
| Sugar | 17g | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
48 reviews
Excellent
Other Recipes
You'll Also Love
