Tomato Chickpea Soup

10 55 395
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Tomato Chickpea Soup
Health Rating

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 395
Calories from fat 99
Calories from saturated fat 26.5
Total Fat 11.0 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 12.9 g
Cholesterol 0
Sodium 1621 mg
Potassium 852 mg
Total Carbohydrate 60 g
Dietary Fiber 15.3 g
Sugars 13.3 g
Protein 14.0 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 3.2

Energy sources


Pygal61%462.84037136522284223.9402033868452725%292.77285223960587204.5648938094663814%342.20249854945496115.8077567933825761%25%14%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Soup