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Hearty, comforting, and packed with flavor, this soup features savory baked chickpea 'meatballs' in a rich, herb-infused tomato and vegetable broth. A wholesome, plant-based meal perfect for a cozy evening.
For 6 servings
Prepare the chickpeas
Prepare and bake the chickpea meatballs
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Hearty, comforting, and packed with flavor, this soup features savory baked chickpea 'meatballs' in a rich, herb-infused tomato and vegetable broth. A wholesome, plant-based meal perfect for a cozy evening.
This american recipe takes 95 minutes to prepare and yields 6 servings. At 281.72 calories per serving with 11.47g of protein, it's a moderately challenging recipe perfect for lunch or dinner or supper.
Start the soup base
Simmer the soup
Finish and serve
Use certified gluten-free breadcrumbs and gluten-free small pasta to make this soup entirely gluten-free.
Add a cup of cooked lentils or quinoa along with the pasta to boost the protein content further.
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle, warming heat.
Use fun-shaped pasta and ensure the vegetables are diced very small. The 'meatballs' are usually a hit with kids.
Chickpeas are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
The combination of chickpeas, vegetables, and whole wheat provides a significant amount of fiber, promoting digestive health and helping you feel full and satisfied.
Carrots, celery, onions, and tomatoes offer a range of essential nutrients like Vitamin A, Vitamin C, and potassium, supporting vision, immunity, and heart health.
This soup is low in saturated fat and cholesterol-free. The use of olive oil provides healthy monounsaturated fats.
Yes, it's a very healthy soup. It's packed with plant-based protein and fiber from chickpeas, and full of vitamins and minerals from the vegetables. Using whole wheat breadcrumbs and pasta adds complex carbohydrates for sustained energy.
One cup of this Vegan Chickpea Meatball Soup contains approximately 180-220 calories, making it a light yet satisfying meal. The calories come from the chickpeas, pasta, and vegetables.
Absolutely! This soup is great for meal prep. You can store it in the refrigerator for up to 4 days. The pasta will absorb some liquid, so you may need to add a little water when reheating.
Yes, this soup freezes well. For best results, let it cool completely before transferring to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the fridge before reheating.
Using dried chickpeas that you cook yourself results in better flavor and texture, and avoids the sodium and preservatives in canned versions. However, in a pinch, you can use one 15-ounce can of chickpeas, rinsed and drained well.
