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Tomato and Chickpea Soup Recipe

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


Submitted by kmvm2009

Makes 4 servings



A creamy, quick, and economical soup.

Recipe Ingredients for Tomato and Chickpea Soup

15 1/2 oz canned garbanzo beans
2 garlic cloves
14 1/2 oz canned tomatoes
1 tsp cumin
2 tbs lemon juice
2 tbs olive oil
1 cup skim milk
2 tbs fresh parsley
1 tsp salt
1 tsp ground cayenne pepper

Recipe Directions for Tomato and Chickpea Soup

  1. In a high-speed blender, combine the chickpeas and garlic and process until finely ground.

  2. Add the tomatoes, cumin, lemon juice, oil, 1/2 cup of the milk, and salt and cayenne to taste. Blend until smooth.

  3. Add as much of the remaining milk as necessary to achieve the desired consistency, and blend until smooth and creamy. Adjust seasonings as necessary.

  4. Transfer soup to a large saucepan over medium heat and cook, stirring, until hot (about 5 min). Serve immediately, topped with minced parsley.

Categories

Beans, Tomatoes, Soup, American, Quick, Vegetarian

Nutrition Facts
Serving Size 294.1g
Amount Per Serving
Calories
507
Calories from Fat
125
% Daily Value*
Total Fat
13.9g
21%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
641mg
27%
Potassium
1345mg
38%
Total Carbohydrates
75.5g
25%
Dietary Fiber
20.6g
82%
Sugars
17.9g
Protein
24.5g
Vitamin A 28% Vitamin C 41%
Calcium 21% Iron 43%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
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