Tomato Chickpea Soup

10 55 322
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Tomato Chickpea Soup
Health Highlights

Ingredients


3 tbsp Extra virgin olive oil
1 large White onion (thinly sliced)
2 clove(s) Garlic (minced)
2 tbsp Rosemary, fresh (minced)
3 can(s) (14oz) Diced tomatoes, canned
2 tbsp Honey, raw
1 tsp Sea Salt
1 dash Black pepper
2 can (15oz) Chickpeas, canned, drained (rinsed)
4 cup Vegetable stock/broth

Instructions


1. Warm the olive oil in a large heavy-bottomed pot set over high heat and add the onions.

 

2. Stir and turn heat down to medium after 1 minute. Let onions cook, stirring occasionally, for 5 minutes.

 

3. Add the minced garlic and rosemary. Cook for a minute or two, and then add the tomatoes, honey, salt, pepper, 1 can chickpeas, and the stock. Bring to a boil over high heat, then reduce heat to low and simmer, covered, for 30 minutes.

4. Turn off heat and let cool slightly.

 

5. Working in batches, purée soup in blender and return to pot. Add the remaining can of chickpeas and warm the soup to serve.

Notes:

Chickpeas

are an excellent source of plant-based protein and are very high in fiber


Nutrition Facts

Per Portion

Calories 322
Calories from fat 107
Calories from saturated fat 12.3
Total Fat 11.9 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 12.9 g
Cholesterol 0
Sodium 1397 mg
Potassium 656 mg
Total Carbohydrate 49 g
Dietary Fiber 13.9 g
Sugars 14.0 g
Protein 12.1 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 3.2

Energy sources


Pygal52%467.61377048168623199.8877113235549533%299.689991914042230.360501993514815%340.2210935419539116.784265643017752%33%15%CarbohydratesFatProtein
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