Tomato and Chickpea Soup
By Eshun Mott
* PLUS Cooking time: 15 minutes
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
- 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.