Mediterranean-Inspired Chickpea and Vegetable Soup
A delicious and heart-healthy soup packed with soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, chopped
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until fragrant.
Add the carrots, celery, bell pepper, and zucchini. Cook for about 5 minutes until the vegetables start to soften.
Stir in the chickpeas, vegetable broth, diced tomatoes, oregano, basil, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
Taste and adjust seasoning if needed. Serve hot, garnished with fresh parsley.
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 12 |
| Carbs (g) | 40 |
| Fiber (g) | 10 |
| Sugar (g) | 5 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |