Tomato and Chickpea Soup

28

PREP TIME

10 min

Makes

4 servings

* PLUS Cooking time: 15 minutes
Tomato and Chickpea Soup

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

Instructions

Nutrition (per serving)

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

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.

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