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A hearty and comforting soup made from scratch with dried chickpeas and fresh vegetables. It's beautifully flavored with rosemary and thyme, getting its bright finish from a squeeze of lemon instead of salt.
Prepare the chickpeas
Build the aromatic base
Simmer the soup
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A hearty and comforting soup made from scratch with dried chickpeas and fresh vegetables. It's beautifully flavored with rosemary and thyme, getting its bright finish from a squeeze of lemon instead of salt.
This american recipe takes 90 minutes to prepare and yields 4 servings. At 352.29 calories per serving with 14.87g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
Finish and season
Serve
If you're short on time, use two 15-ounce cans of no-salt-added chickpeas. Rinse them thoroughly to remove any excess sodium and reduce the simmer time to 20-25 minutes.
Add a cup of chopped kale or spinach during the last 5 minutes of cooking for a boost of greens and nutrients.
Stir in 1/2 cup of cooked quinoa at the end to add more complete protein and make the soup even more filling.
This recipe is already low in sodium. To manage potassium, ensure you are using homemade or certified low-potassium broth and stick to the recommended portion size. Avoid adding high-potassium vegetables like potatoes or spinach.
Chickpeas are rich in dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
This recipe is very low in sodium and saturated fat, making it an excellent choice for cardiovascular health. The herbs and lemon provide flavor without relying on salt.
A great source of vegetarian protein, which is essential for muscle repair, immune function, and overall body maintenance.
Yes, this soup is very healthy. It's packed with plant-based protein and fiber from chickpeas, which supports digestion and heart health. By using minimal salt and lots of herbs, it's an excellent choice for a heart-healthy, low-sodium diet.
One serving of this soup contains approximately 370-380 calories, making it a substantial and satisfying meal.
Absolutely. To keep it low-sodium, be sure to buy 'no-salt-added' canned chickpeas and rinse them very well under running water before adding them to the soup. You will also need to reduce the simmering time to about 20-25 minutes.
Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 3 months.
