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Tomato Chickpea Soup


951 millilitres Vegetable Broth (divided)
1/2 Yellow Onion (finely chopped)
1 Carrot (small, peeled, finely chopped)
2 Garlic (large cloves, minced)
164 grams Chickpeas (cooked, rinsed)
182 grams Diced Tomatoes
1 gram Italian Seasoning
6 grams Sea Salt
110 grams Brown Rice Fusilli
30 grams Baby Spinach (chopped)


1. Add a few splashes of the vegetable broth to a large pot. Bring to a gentle boil over
medium heat then add the onion, carrot, and garlic. Cook for 3 to 5 minutes or until the
onions have softened and the broth has mostly evaporated. Stir in the chickpeas,
tomatoes, Italian seasoning, and salt. Continue to cook for 2 to 3 minutes more.
2. Transfer about half of the chickpea and vegetable mixture to a blender along with 1/3 of
the remaining vegetable broth. Blend the chickpea and vegetable mixture with the broth
until mostly smooth. Transfer it back to the pot, along with the remaining broth, and stir to
3. Bring the soup to a gentle boil and stir in the pasta. Cook the pasta for about 7 minutes
or until al dente.
4. Remove the soup from the heat and stir in the spinach until wilted. Season the soup with
additional salt if needed. Divide between bowls and enjoy!


Calories 209 Calcium 55mg
Fat 2g Iron 3mg
Carbs 40g Vitamin B6 0.1mg
Fibre 6g Vitamin B12 0µg
Protein 7g Zinc 1mg
Vitamin A 3976IU

Courtesy of Florian Wüest

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