Tomato and Chickpea Soup

Name: Tomato and Chickpea Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Ingredients: 1 tbsp olive oil; 1/2 cup chopped onion; 1/2 cup chopped carrot; 1/4 tsp salt; 1/2 cup chopped celery; 2 tsp chopped garlic; 4 cups sodium-free chicken broth; 1/8 tsp hot-pepper flakes; 1/2 tsp salt; 1/8 tsp black pepper; 1/4 tsp dried rosemary; 1 398-mL can diced tomatoes; 1 520-mL can drained and rinsed sodium-free chickpeas; 2 tbsp chopped parsley

Prep Time10 mins
Total Time25 mins
Makes4 servings

Have a little veggie on your hands? Whip up this healthy soup for school lunches.

Ingredients

1 tbsp olive oil
1/2 cup chopped onion
1/2 cup chopped carrot
1/4 tsp salt
1/2 cup chopped celery
2 tsp chopped garlic
4 cups sodium-free chicken broth
1/8 tsp hot-pepper flakes
1/2 tsp salt
1/8 tsp black pepper
1/4 tsp dried rosemary
1 398-mL can diced tomatoes
1 520-mL can drained and rinsed sodium-free chickpeas
2 tbsp chopped parsley

Nutrition (per serving)

Calories 181, Protein 8g, Carbohydrates 27g, Fat 4g, Fibre 6g, Sodium 524mg.

Ingredients

Directions

Heat olive oil in a pot over medium. Add carrot, onion and celery and sauté for 4 min, or until vegetables are beginning to soften.
Add chili flakes and rosemary to vegetable mixture along with garlic, diced tomatoes, chickpeas and chicken stock. Simmer for 10 min. Season with salt and pepper, and add parsley just before serving or packing.

Originally published in the Today's Parent September 2014 issue.

This article was originally published on Aug 05, 2014

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