ITALIAN BLENDED CHICKPEA SOUP
This is one of those healthy pureed chickpea soups that taste absolutely delicious and you must try! Unlike many Italian soups, I made this Italian soup to be free of sodium, pasta and tomatoes. It's super easy to make and full of nutrition, protein and flavor. Make it tonight!
Provided by Simple Italian Cooking Blog
Categories Lunch Main Dish Soups
Time 1h5m
Number Of Ingredients 8
Steps:
- In large saucepan heat olive oil over medium heat
- Add onion and saute for 8 minutes until tender over medium heat stirring occasionally.
- Add garlic and saute for 1 minute or until aromatic. Do not let burn!
- Add celery and carrots and saute for about 5 minutes
- Add in water and/or stock, chickpeas and cannellini beans
- Bring to boil then reduce to simmer for 30 minutes. (stir occasionally)
- When finished, put through a blender or food processor
- Serve warm and enjoy! Top with sour cream if you allow dairy.
INSTANT-POT ITALIAN CHICKPEA STEW WITH PESTO
Chickpeas are the basis for this savory pressure-cooker Italian bean stew, which gets an extra kick from a spoonful of intensely flavored basil pesto.
Provided by Janet A. Zimmerman
Categories Instant Pot Pressure Cooker Chickpea Vegetarian Basil Pine Nut Parmesan Carrot Tomato
Yield Serves 4
Number Of Ingredients 16
Steps:
- Make the pesto:
- Combine the basil, oil, cheese, garlic, and pine nuts in a small food processor or blender. Pulse until a coarse paste forms, adding a tablespoon or two of water or more olive oil, if necessary to get a loose-enough consistency. Set aside 1/3 cup of pesto for this recipe; the remainder can be refrigerated in an airtight container for a week or so, or frozen for several months.
- Soak the chickpeas:
- In a large bowl, dissolve 1 tablespoon of kosher salt in the water. Add the chickpeas and soak at room temperature for 8 to 24 hours. Drain and rinse.
- Sauté the onions:
- Preheat the Instant Pot by selecting Sauté and adjust to More for high heat. Add the olive oil and heat until it shimmers. Add the onion and sprinkle with 1/4 teaspoon of salt. Cook, stirring frequently, until the onion pieces separate and soften, 2 to 3 minutes.
- Pressure cook:
- Add the drained chickpeas, carrots, tomatoes with their juice, stock, and remaining 1/4 teaspoon of salt. Lock the lid into place. Select Manual; adjust the pressure to High and the time to 10 minutes. After cooking, naturally release the pressure for 10 minutes, then quick release any remaining pressure. Unlock and remove the lid.
- Serve the chickpeas:
- Ladle the chickpeas into bowls and top each with a spoonful of pesto. Sprinkle with the cheese and serve.
HEARTY CHICKPEA SOUP
Steps:
- In a large pot add olive oil, minced onion, garlic and celery, sautee on low/medium heat for 2 minutes or until clear.
- Then add potatoes, chickpeas, tomatoes, water and spices simmer on low/medium until tender and thickened (approximately 60 minutes).
- In the last 15 minutes cook the pasta until al dente then drain well (I prefer Orecchiette pasta in this soup).
- Remove half the cooked soup and blend until smooth, return to the pot, add the pasta and heat until hot. Serve with fresh grated parmesan cheese if desired. Enjoy!
Nutrition Facts : Calories 530 kcal, Carbohydrate 81 g, Protein 23 g, Fat 13 g, SaturatedFat 1 g, Sodium 338 mg, Fiber 19 g, Sugar 11 g, ServingSize 1 serving
ITALIAN CHICKPEA SOUP
Full bellies, full hearts? Italian Chickpea Soup delivers on both fronts. Chock full of hardy garbanzos and a medley of other veggies, this gluten-free spin on a classic is loaded with plant-based protein, and works year round as a main or a side. Don't skimp on the garnish!
Provided by Danielle Esposti
Categories Soup
Time 35m
Number Of Ingredients 15
Steps:
- Heat a dutch oven or large soup pot over medium high heat. Add the oil and heat until it shimmers.Add the onion, carrots, and celery and saute, stirring occasionally, until the vegetables are soft and the onion is translucent, 9-10 minutes. Add the garlic and cook 1 minute more.
- Add the tomato paste and work into the vegetables. Continue cooking until the color deepens, 2-3 minutes.
- Add the tomatoes, 2 cups broth, chickpeas, italian seasoning, and ½ tsp each salt and pepper. Give everything a good stir and bring the liquid to a simmer. Adjust the heat to maintain a simmer, then cook 10 minutes to meld the flavors. Cook up to 30 minutes covered. If the soup is too thick or you'd prefer a brothier consistency, add more broth (up to 2 additional cups). I used 2.5 c broth total.
- Stir in the spinach and cook until just barely wilted, 1-2 minutes.
- Ladle into bowls and garnish with basil and parmesan cheese. Serve immediately.
Nutrition Facts : ServingSize 2 cups, Calories 419 kcal, Carbohydrate 64 g, Protein 21 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 6 mg, Sodium 754 mg, Fiber 21 g, Sugar 12 g, UnsaturatedFat 6 g
ITALIAN CHICKPEA SOUP
Italian Chickpea Soup is a delicious Healthy Vegan/Vegetarian Soup Recipe, a must try. Healthy & Delicious, the whole family will love it.
Provided by Rosemary Molloy
Categories Main Dish
Time 1h5m
Number Of Ingredients 14
Steps:
- In a medium pot add olive oil, garlic, carrots, celery, salt, basil, oregano, thyme, hot pepper flakes, tomato puree, water and chick peas. Cook over medium heat till boiling, stirring till all ingredients are combined, once boiling reduce heat and continue cooking, stirring occasionally.
- Cook for approximately 50 to 60 minutes (don't be scared to taste, you must taste, you have to taste for salt and doneness). Once the beans are tender, add another cup of water (depending how soupy you like it you may want to add more water) bring to a boil and immediately add the small pasta (this is where you must taste again for salt) again stirring occasionally (so pasta doesn't stick to the bottom) and cook till al dente (about 5 minutes for small pasta).
- When done, turn off heat, serve immediately in soup bowls, topped with freshly grated parmesan cheese if desired. Enjoy!
Nutrition Facts : Calories 202 kcal, Carbohydrate 29 g, Protein 6 g, Fat 6 g, Sodium 28 mg, Fiber 4 g, Sugar 4 g, ServingSize 1 serving
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