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Soups & Stews

Vegan Minestrone with Chickpeas

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

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Imagine it’s a snowy and blustery day outside and you’ve finally trudged your way home. You open the door, walk into the kitchen, and a loved one hands you a bowl of this vegan minestrone soup, fragrant and hearty, packed with chickpeas for texture and protein. Sounds pretty nice. Let’s make that happen.

 


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Vegan Minestrone with Chickpeas

Servings
6

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. vegan Parmesan-style cheese (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
  • Cholesterol Content 0 mg
  • 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