Italian Chickpea Soup
User Reviews
4.8
34 reviews
Excellent
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Prep Time
15 mins
-
Cook Time
50 mins
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Total Time
1 hr 5 mins
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Servings
5 servings
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Calories
222 kcal
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Course
Main Course
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Cuisine
Italian
Italian Chickpea Soup
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Italian Chickpea Soup made with chickpeas, & spices. A delicious comfort soup with your favourite short pasta and sprinkle of parmesan cheese.
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Ingredients
- 1 cup chick peas 2 cups / 330 grams soaked, aka garbanzo beans; dried, soaked overnight in water, rinse before cooking
- 2 tablespoons olive oil
- 1 -2 cloves garlic minced
- 2 medium carrots chopped
- 1 -2 talks celery chopped
- ½ - 1 teaspoon salt
- ½ teaspoon basil
- 1 teaspoon oregano
- 1 dash thyme
- 1 tablespoon Italian parsley fresh, finely chopped
- 1-2 dashes hot pepper flakes to taste
- ½ cup tomato puree
- 4½ cups water or vegetable broth
- 1 cup dried pasta small shapes (e.g. Ditali, shells, wheels
*Canned chickpeas can be used instead, 2 small cans, drain first before adding.
EXTRAS
- ¼ cup Parmesan Cheese freshly grated
Instructions
- In a medium pot add the olive oil, garlic, carrots and celery sautee for approximately 2 minutes then add the salt, basil, oregano, thyme, parsley, hot pepper flakes, tomato puree, water and chick peas. Cook over medium heat until boiling, stirring to combine, bring to a boil, reduce the heat and continue cooking, stirring occasionally.
- Cook for approximately 50 to 60 minutes (taste for salt and doneness). Once the beans are tender, add another cup of water (depending how soupy you like it, you may want to add more water) bring to a boil and immediately add the small pasta (taste again for salt adjust if necessary) stirring occasionally (so pasta doesn't stick to the bottom), cook until al dente (about 5-6 minutes for small pasta).
- When done, serve immediately in soup bowls, topped with freshly grated parmesan cheese if desired. Enjoy!
Notes
- If using canned chickpeas then adjust the recipe as follows: In a medium pot add olive oil, garlic, carrots, celery, salt, basil, oregano, thyme, hot pepper flakes, tomato puree, water cook over medium heat till boiling, stirring until all ingredients are combined, once boiling reduce heat and continue cooking, stirring occasionally for about 15 minutes, then add the canned chickpeas (2 cups) and stir to combine, continue cooking for about 15-20 minutes and continue with the recipe.
- Any leftover soup should be stored in the fridge in an airtight container. It will keep for about 3-4 days.
- If you plan on freezing the soup, then freeze it in a freezer safe container. But be sure to freeze it without the addition of pasta. The pasta will get too mushy and it won’t be very tasty. It will keep for up to four months in the freezer.
Nutrition Information
Show Details
Calories
222kcal
(11%)
Carbohydrates
30g
(10%)
Protein
8g
(16%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
4mg
(1%)
Sodium
366mg
(15%)
Potassium
377mg
(8%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
4384IU
(88%)
Vitamin C
7mg
(8%)
Calcium
96mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 222 kcal
% Daily Value*
| Calories | 222kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 8g | 16% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 4mg | 1% |
| Sodium | 366mg | 15% |
| Potassium | 377mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 4384IU | 88% |
| Vitamin C | 7mg | 8% |
| Calcium | 96mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
34 reviews
Excellent
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