Description
A hearty and healthy chickpea vegetable soup, packed with nutritious ingredients and vibrant flavors.
Ingredients
Scale
- 2 tablespoons Extra virgin olive oil (optional for oil-free version)
- 1 medium Onion (finely chopped)
- 2 tablespoons Garlic (minced)
- 2 medium Carrots (chopped into bite-sized pieces)
- 1 can Diced tomatoes (canned)
- 1 teaspoon Dried oregano
- 1 teaspoon Salt (to taste)
- 1 teaspoon Ground black pepper (to taste)
- 4 cups Vegetable broth (or water)
- 1 cup Cherry tomatoes (halved)
- 1 medium Zucchini (chopped into half-moons)
- 1 can Chickpeas (drained and rinsed)
- 2 tablespoons Lemon juice (freshly squeezed)
- 2 cups Kale (chopped)
Instructions
- Sauté onions in a large stockpot over medium-low heat until they’re just beginning to turn golden, stirring occasionally.
- Add garlic, carrots, oregano, salt, pepper, diced tomatoes, and vegetable broth. Bring this mix to a boil over medium heat.
- Simmer the soup, covered, over low heat for 30 minutes.
- Puree a portion of the soup with an immersion blender for a richer, thicker broth, if desired.
- Toss in drained chickpeas, halved cherry tomatoes, and chopped zucchini. Stir gently to combine them.
- Continue to simmer, covered, for another 20 minutes, or until the carrots are fork-tender.
- Stir in the fresh lemon juice and chopped kale. Cook for just a few minutes until the kale has wilted into the soup.
- Taste and adjust seasonings as needed.
Notes
- This soup is versatile; you can add your favorite vegetables or adjust the spices according to your taste.
- For an oil-free version, omit the olive oil and sauté the onions in a little water or vegetable broth.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 200
- Sugar: 4g
- Sodium: 600mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg