Mediterranean-Inspired Chickpea and Vegetable Soup

A delicious and heart-healthy soup packed with soluble fiber, plant-based proteins, and healthy fats.

Prep time: 15 minutes Cook time: 30 minutes Yields: 4 servings

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