Chickpea Soup

This Chickpea Soup is a hearty and flavorful vegan dish inspired by traditional Greek cuisine. Packed with protein and vibrant Mediterranean flavors, it’s perfect for a comforting dinner.

Ingredients

• Chickpeas - 200 grams (cooked or canned)
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Tomato - 1 medium, diced
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Lemon - 1, juiced

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion, garlic, carrot, and celery, and sauté for about 5-7 minutes until the vegetables are softened.
3. Stir in the diced tomato and cook for an additional 3 minutes.
4. Add the cooked chickpeas, vegetable broth, bay leaf, dried oregano, salt, and black pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes, stirring occasionally.
6. Remove the bay leaf, then use a fork or potato masher to mash some of the chickpeas for a creamier texture, if desired.
7. Stir in the lemon juice and adjust the seasoning with more salt and pepper if needed.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting satiety and digestive health.
• Contains antioxidants and anti-inflammatory properties from ingredients like olive oil and tomatoes.

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