Italian Chickpea Soup

A veggie-packed, traditional Italian soup

PREP TIME 20 MIN 
COOKING TIME 45 MIN 
TOTAL TIME 1 HRS 5 MIN

Ingredients

• 2 Cans Chickpeas drained and rinsed 

• 2 cups yellow onion diced 

• 2 cups celery diced 

• 2 cups carrots diced 

• 4 cloves fresh garlic minced 

• 2 cups Swiss chard chopped 

• 2 tablespoons Fresh oregano 

• 2 tablespoons fresh Italian parsley 

• 2 tablespoons fresh rosemary 

• 1 bay leaf 

• 2 tablespoons olive oil 

• 1/2 teaspoon sea salt 

• 1 teaspoon ground black pepper 

• 8 cups vegetable stock

Instructions

1. Place large soup pot on stove top heat on medium high heat 

2. Add olive oil, bayleaf, onion, and celery stir until translucent 

3. Add carrot and cook a few more minutes while stirring 

4. Add Swiss chard and garlic continue to stir until Swiss chard starts softening 

5. Add all the herbs and spices, stir until fragrant 

6. Add stock bring to boil 

7. Once boiling cover and lower heat simmer for 40 minutes 

8. Check seasoning adjust if needed and serve

Serving

Serve 1-2 cups per person. Add a fresh pinch of parsley and parmesan, if desired. You can also sub a cashew and nutritional yeast topping, if you like. Serve with your favorite crusty bread—Gluten Free or otherwise—and perhaps a crisp salad

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Nutrient Information

Per serving, 8 servings

Calories 215 

Total Fat 5g  

Saturated Fat 0g 

Trans Fat 0g 

Polyunsaturated Fat 1g 

Monounsaturated Fat 2g 

Cholesterol 0mg 

Sodium 1223mg 

Total Carbohydrates 34g 

Dietary Fiber 8g 

Sugar 9g 

Protein 9g 

Vitamin A 10216IU 

Vitamin C 17mg 

Calcium 110mg 

Iron 3mg 

Phosphorous 182mg 

Potassium 763mg

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