Vegetarian "Chicken" Noodle Soup

12 35 225
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 6
Vegetarian "Chicken" Noodle Soup
Health Rating
This healthy soup uses protein-rich chickpeas for a vegetarian soup recipe. zucchini "noodles" for a low-carb and nutrient-dense alternative!

Ingredients


1 tbsp Olive oil
1 medium Yellow onion (chopped)
2 clove(s) Garlic (minced)
3 cup Chickpeas, canned, drained (two 15-ounce cans; rinsed and drained)
1 tbsp Tamari, gluten free, reduced sodium ((gluten-free soy sauce)))
3 medium Carrots (chopped)
3 medium stalk(s) Celery (chopped)
1 medium Zucchini
1 tsp Thyme, fresh (dried)
4 cup Water (or broth)
1 pinch Sea salt, fine
1 dash Black pepper (freshly ground)

Instructions


  1. In a large stockpot, heat the olive oil over medium heat and gently saute the onion, garlic, chickpeas, and tamari for about 5 minutes, until the onion starts to soften. 
  2. Add in the carrots, celery, thyme, 2 teaspoons of salt, a few grinds of black pepper, and 4 cups of water. Bring the water to a boil, then lower the heat and cover the pot with a lid. Let the soup simmer until the vegetables are tender, about 20 to 25 minutes. 
  3. While the soup is simmering, use a spiralizer to create "noodles" out of the zucchini. When the soup vegetables are tender, stir the zucchini noodles into the hot soup and stir briefly, about 1-2 more minutes, until the zucchini is wilted and tender. 
  4. Season with additional salt and pepper to taste, and serve warm.  Leftover soup can be stored in an airtight container in the fridge for up to a week.

Notes:

Nutritional Highlights:

Chickpeas
are a great source of plant-based protein and are high in fibre which helps to promote elimination of toxins!


Nutrition Facts

Per Portion

Calories 225
Calories from fat 49
Calories from saturated fat 5.6
Total Fat 5.5 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.3 g
Cholesterol 0
Sodium 437 mg
Potassium 396 mg
Total Carbohydrate 34 g
Dietary Fiber 9.3 g
Sugars 8.1 g
Protein 9.9 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 2.6

Energy sources


Pygal61%462.9451516452252223.6385111091793822%294.32100977621496213.9518636084304418%334.12326023580596120.1976788554765761%22%18%CarbohydratesFatProtein
Recipe from:
Main
Soup