Chickpea soup with whole-wheat pasta
Warm up with our hearty Rosemary Chickpea Soup, featuring wholesome whole-wheat pasta, zesty canned tomatoes, and aromatic rosemary. Perfectly seasoned with a touch of black pepper and salt, this comforting soup is your go-to for a healthy, flavorful meal.
- 06 Mar 2025
- Cook time 20 min
- Prep time 5 min
- 4 Servings
- 7 Ingredients
Rosemary chickpea soup with whole-wheat pasta is a hearty and nutritious dish that combines the earthy flavors of rosemary and garbanzo beans with the wholesome goodness of whole-wheat pasta. This comforting soup is perfect for a cozy dinner or a healthy lunch and is easy to prepare with just a few simple ingredients.
Ingredients:
Instructions:
- Begin by gathering and measuring all your ingredients so they are ready to use.
- In a large pot, bring water to a boil.
- Add a pinch of salt to the water.
- Add the whole-wheat pasta and cook according to the package instructions until al dente.
- Once cooked, drain the pasta and set it aside.
- In a large saucepan, heat 1 teaspoon of olive oil over medium heat.
- Add the rosemary to the pan and sauté briefly to release its fragrance, making sure it doesn’t burn.
- Add the canned tomatoes to the pan, stirring to combine with the rosemary.
- Add the chickpeas (pre-cooked or canned and drained).
- Pour in 4 cups of water or vegetable broth to make the soup base more liquid if desired.
- Add a dash of black pepper and a dash of salt.
- Stir well to ensure the seasonings are evenly distributed.
- Bring the mixture to a boil, then reduce the heat and let it simmer for about 10-15 minutes, allowing the flavors to meld together.
- Taste and adjust the seasoning as needed, adding more salt or pepper to your preference.
- Add the cooked whole-wheat pasta to the soup, stirring to combine.
- Let the soup simmer for an additional 5 minutes to allow the pasta to absorb some of the soup's flavors.
- Ladle the soup into bowls.
- Optionally, drizzle a little more olive oil on top or garnish with extra rosemary.
- Serve hot, perhaps with some crusty whole-grain bread on the side.
Tips:
- Use fresh rosemary for a more vibrant flavor, but dried rosemary works well too.
- Rinse the canned garbanzo beans and canned tomatoes to reduce the sodium content.
- Cook the whole-wheat pasta separately until al dente to prevent it from becoming too soft in the soup.
- You can add other vegetables like spinach, carrots, or celery for extra nutrition and flavor.
- Adjust the seasoning to taste, adding more salt or pepper as needed.
With minimal ingredients and a straightforward preparation, this rosemary garbanzo bean soup with whole-wheat pasta is an excellent choice for a nutritious and delicious meal any day of the week. Enjoy the robust flavors and health benefits of this hearty soup, perfect for satisfying your hunger and warming your soul.
| Nutrition Facts | |
|---|---|
| Serving Size | 320 grams |
| Energy | |
| Calories 260kcal | 13% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 44g | 12% |
| Fiber 13g | 33% |
| Sugar 8g | 8% |
| Fat | |
| Fat 6g | 8% |
| Saturated 0.73g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 12ug | 1% |
| Choline 60mg | 11% |
| Vitamin B1 0.39mg | 33% |
| Vitamin B2 0.09mg | 7% |
| Vitamin B3 1.54mg | 10% |
| Vitamin B6 1.21mg | 71% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 6mg | 7% |
| Vitamin E 0.80mg | 5% |
| Vitamin K 7ug | 6% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.46mg | 51% |
| Iron, Fe 3.71mg | 34% |
| Magnesium, Mg 88mg | 20% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 460mg | 14% |
| Selenium, Se 16ug | 28% |
| Sodium, Na 410mg | 27% |
| Zinc, Zn 2.09mg | 19% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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