Mashed and whole chickpeas give an Italian-grandma-inspired soup a hearty dose of protein and fiber. Once you get the hang of making it, you can mix things up with extra vegetables and dress the soup up with Parmesan cheese or a drizzle of good olive oil.
YIELD: SERVES 6
2 Tbs. olive oil
1 small onion, chopped (1¼ cups)
4 cloves garlic, peeled
3 large carrots, halved lengthwise and thinly sliced (2 cups)
3 stalks celery, halved lengthwise and thinly sliced (1 cup)
1 28-oz. can crushed tomatoes
2 sprigs fresh thyme
2 15-oz. cans chickpeas, rinsed and drained
4 cups low-sodium vegetable broth
1¼ cups (6 oz.) ditalini pasta
⅓ cup chopped fresh basil, plus more thinly shredded basil for garnish
- Heat oil in large pot or Dutch oven over medium heat. Add onion and garlic, and sauté 4 minutes, or until softened. Next add carrots and celery, and cook 5 minutes, stirring occasionally. Stir in tomatoes, add thyme sprigs, and cook 2 minutes more.
- Smash ½ cup chickpeas with back of a fork to form paste. Add smashed and whole chickpeas, broth, and 2 cups water to pot. Bring to a boil, then reduce heat to medium-low, and simmer 5 minutes. Add ditalini and basil, and cook 7 to 8 minutes, stirring occasionally.
- Thin soup with broth or water (if necessary), and adjust seasoning. Remove thyme sprigs, and serve garnished with shredded basil.
30 MINUTES OR LESS
Protein: 14 g
Total Fat: 8 g
Saturated Fat: <1 g
Carbohydrates: 63 g
Cholesterol: 0 mg
Sodium: 588 mg
Fiber: 12 g
Sugar: 16 g