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.
- 02 Apr 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. | |
More recipes
Spinach and feta penne bake
An easy, cheesy, and comforting baked pasta dish perfect for any night of the week.
20 Mar 2025Grilled eggplant with feta, walnuts and honey dressing
Ideal for a delicious and nutritious meal that’s sure to impress.
19 Mar 2025Smoked salmon spaghetti
Perfect for a weeknight dinner or a special occasion, this smoked salmon spaghetti is sure to impress.
05 Mar 2025Mediterranean stewed potatoes and green beans
Simple, nutritious, and bursting with taste.
09 Apr 2025Lemon-infused tuna & white bean salad
Discover a refreshing Lemon-infused Tuna & White Bean Salad recipe! Made with white beans, canned tuna, fresh onions, and a zesty lemon dressing with olive oil, this easy and healthy dish is perfect for a quick lunch or light dinner.
19 Apr 2025