Italian Chickpea Soup Recipe

Looking for an easy Italian Chickpea Soup recipe? Learn how to make Italian Chickpea Soup using healthy ingredients.


Submitted by resahebler1

Makes 6 servings



From Vegetarian Times November/December 2009 issue

Recipe Ingredients for Italian Chickpea Soup

4 cup Organic Vegetable Broth
1 medium (2-1/2" dia) Onions
3 clove Garlic
1 tsp, crumbled Bay Leaf
1 tsp, leaves Thyme, Dried
1 tsp Oregano, Ground
1/4 tsp Cayenne
32 oz Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
2.5 sweetpotato, 5" long Sweetpotato
3 tsp Prepared Dijon Mustard
0.33 cup Parsley

Recipe Directions for Italian Chickpea Soup

  1. Bring broth, onion, garlic, bay leaf, thyme, oregano, cayenne pepper, and 2 cups water to a boil in large saucepan over medium heat. Simmer 5 minutes. Add chickpeas, sweet potatoes, celery, and mustard, and simmer 10 to 12 minutes more, or until vegetables are very soft.

  2. Mash vegetables and chickpeas to chunky purée with potato masher or large spoon. (Chickpeas will remain mostly whole.) Stir in parsley, and season with salt and pepper, if desired. Garnish each serving with parsley sprig.

Categories

Soup

Nutrition Facts
Serving Size 391.6g
Amount Per Serving
Calories
323
Calories from Fat
39
% Daily Value*
Total Fat
4.3g
7%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Sodium
475mg
20%
Potassium
680mg
19%
Total Carbohydrates
56.4g
19%
Dietary Fiber
13.8g
55%
Sugars
11.7g
Protein
16.2g
Vitamin A 162% Vitamin C 16%
Calcium 12% Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
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