Description
A hearty and nutritious vegetable chickpea soup packed with flavor.
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; feel free to add other vegetables you have on hand.
- For a spicier version, add red pepper flakes.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 200
- Sugar: 4g
- Sodium: 500mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg