Indulge in the hearty goodness of Italian Chickpea, Tomato, & Vegetable Soup, a dish that not only tantalizes your taste buds but also nourishes your body. Brimming with a bounty of nutrients from chickpeas, tomatoes, and assorted vegetables, this soup offers a delightful blend of flavours and textures. Its high fibre content not only supports digestive health but also helps keep you feeling full and satisfied for more extended periods. Its low-calorie count makes it a perfect choice for those watching their weight. Moreover, heart-healthy ingredients like tomatoes and vegetables contribute to overall cardiovascular wellness. Packed with essential nutrients and antioxidants, this soup boosts your immune system, helping you stay healthy and vibrant. Plus, its simple preparation ensures you can enjoy a nutritious meal with minimal effort. Embrace the warmth and wholesomeness of this Italian-inspired soup for a comforting and nourishing dining experience. This is a filling and healthy lunch or supper dish.
Serves 2
Ingredients:
175g chickpeas (canned or soaked overnight if using dried)
1 tbsp olive oil
1 large red onion, sliced
2 garlic cloves, finely chopped
1 tin plum tomatoes, chopped
1 tsp dried herbs
500g courgettes, sliced into rings
125g peas or French beans
1 tbsp flat leaf parsley, finely chopped
Salt and black pepper
Method:
- Simmer the chickpeas in fresh water until soft. Skim off any froth that rises. When cooked, drain, reserving the cooking liquid for later.
- Gently fry the onion and garlic until the onion begins to colour and soften. Reduce the heat and add the tomatoes, stirring together for a minute or two.
- Add the chickpeas, dried herbs, courgettes and enough cooking liquid from the chickpeas to cover. Simmer for 5 minutes.
- Add the peas or French beans and continue cooking until the vegetables and chickpeas are soft but retain some bite.
- Season with salt and black pepper. Scatter with chopped parsley and serve.
