Chickpea Minestrone

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Chickpea_Minestrone_Dec_2014-CROP

This Italian-grandma-inspired soup gets a boost of healthful protein from cooked chickpeas.

  • 6Servings

Ingredients

  • 2 Tbs. olive oil
  • 1 small onion, chopped (11/4 cups)
  • 4 cloves garlic, peeled
  • 3 large carrots, halved lengthwise and thinly sliced (2 cups)
  • 3 stalks celery, halved lengthwise and thinly sliced (1 cup)
  • 1 28-oz. can crushed tomatoes
  • 2 sprigs fresh thyme
  • 2 15-oz. cans chickpeas, rinsed and drained
  • 4 cups low-sodium vegetable broth
  • 1 1/4 cups (6 oz.) ditalini pasta
  • 1/3 cup chopped fresh basil, plus more thinly shredded basil for garnish
  • 6 Tbs. Parmesan cheese, for serving, optional

Preparation

1. Heat oil in large pot or Dutch oven over medium heat. Add onion and garlic, and sauté 4 minutes, or until softened. Add carrots and celery, and cook 5 minutes, stirring occasionally. Stir in tomatoes, add thyme sprigs, and cook 2 minutes more. 

2. Smash 1/2 cup chickpeas with back of a fork to form paste. Add smashed and whole chickpeas, broth, and 2 cups water to pot. Bring to a boil, then reduce heat to medium-low, and simmer 5 minutes. Add ditalini and basil, and cook 7 to 8 minutes, stirring occasionally. 

3. Thin soup with broth or water (if necessary), and adjust seasoning. Remove thyme sprigs, and serve garnished with shredded basil and sprinkled with Parmesan cheese (if using).

Nutrition Information

  • Calories: 367
  • Carbohydrate Content: 63 g
  • Fat Content: 8 g
  • Fiber Content: 12 g
  • Protein Content: 14 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 588 mg
  • Sugar Content: 16 g