Zuppa di Ceci

Zuppa di Ceci is a hearty and flavorful Italian chickpea soup that brings comfort and warmth to the table. This vegan dish is packed with protein and vegetables, making it a nutritious choice for any meal.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Extra virgin olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, chopped
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 500 milliliters
• Tomato paste - 2 tablespoons
• Bay leaf - 1
• Fresh rosemary - 1 sprig
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a medium pot, heat the olive oil over medium heat.
2. Add the chopped onion, carrot, and celery. Sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
4. Add the drained chickpeas, vegetable broth, tomato paste, bay leaf, and rosemary to the pot. Stir well.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.
6. Season with salt and black pepper to taste. Remove the bay leaf and rosemary sprig.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 300
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from chickpeas.
• Rich in fiber, aiding digestion and promoting satiety.

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