Weight Watchers Chickpea Soup Recipes
CHICKPEA AND SPINACH STEW
Enjoy this meatless main dish on its own or make it into a more substantial meal by serving it alongside roasted sweet potatoes or spooned over whole wheat couscous or brown rice. Pairing the stew with a mixed greens salad would be a delicious option to increase your veggie intake for the day too. Here, we've used plain diced tomatoes, but feel free to experiment and use a seasoned variety of canned tomatoes like roasted garlic, fire roasted or bell pepper and onion for more robust flavor. Throw in a pinch of cayenne, crushed red pepper, or minced jalapeño to turn up the heat.
Categories Lunch,Dinner
Time 38m
Yield 6 servings
Number Of Ingredients 12
Steps:
- Heat oil in a large nonstick skillet over medium-low heat. Add onion and 1/2 teaspoon salt; cook, stirring frequently, until softened, about 10 minutes. Stir in garlic, cumin and ginger; cook for 1 minute. Add tomatoes and their juice, and chickpeas; stir to combine and mash chickpeas slightly with a potato masher.
- Using tongs, toss in spinach and sprinkle mixture with water; cook, covered, until spinach is wilted, tossing mixture once half-way through, about 5 to 10 minutes. Stir in lemon juice, cilantro and remaining 1/2 teaspoon salt. Yields about 1 1/4 cups per serving.
Nutrition Facts : Calories 69 kcal
WEIGHT WATCHERS CHICKPEA SOUP
Make and share this Weight Watchers Chickpea Soup recipe from Food.com.
Provided by ceilmary
Categories Beans
Time 20m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat the oil in a medium saucepan. Add onion, cook and stir until softened (about 5 min). Add garlic, cook and stir for 1 minute. Stir in chickpeas, sage, and pepper.
- Stir in the broth, spinach, and salt; bring to a boil. Use an immersion blender to puree (or transfer to a food processor and puree). Simmer for 5 minutes after pureeing. Stir in lemon juice.
Nutrition Facts : Calories 197.5, Fat 2.9, SaturatedFat 0.3, Sodium 721.2, Carbohydrate 36, Fiber 7.6, Sugar 1.6, Protein 8.5
CHICKPEA SOUP
The secret to this cream-free soup's silky consistency is blending the chickpeas and broth in a blender or food processor before cooking. Because it takes less than 15 minutes to prepare, you can easily make the soup before you leave for work and pack one serving to take along with you. While the soup is simmering, poor boiling water into a thermos and let stand until the soup is done. Remove water from thermos and wipe dry. Pour soup into warm thermos-it should keep your soup warm for hours. For a tomato-flavored variation, add 1 cup drained petite diced tomatoes along with the chickpea mixture.
Categories Appetizers
Time 16m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Puree the broth with the chickpeas, in batches, in a blender.
- Heat the oil in a large nonstick saucepan over medium heat. Add the carrots, bell pepper, onion, and garlic; cook, stirring, until the carrots are crisp-tender, about 5 minutes.
- Stir in the chickpea mixture, rosemary, salt, and black pepper. Stir in a little water if the soup is too thick. Cook over medium heat until heated through, about 4 minutes. Serve sprinkled with the parsley. Yields about 1 1⁄2 cups per serving.
Nutrition Facts : Calories 125 kcal
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- Heat oil in a large soup pot over medium heat. Add onion; cook until softened, stirring frequently, 5-10 minutes. Add garlic, ginger, salt, coriander, cumin, curry and mustard seeds; stir and cook,1 minute.
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- Heat the olive oil in a large saucepan set over medium-low heat. Add the onion, celery, garlic and rosemary. Cover with a lid and allow the vegetables to cook down until softened, about 15 minutes, stirring occasionally. The idea is to “sweat” the vegetables rather than browning them. Adjust the heat as needed if your burner runs hot.
- Using a slotted spoon, transfer half of the chickpeas to a bowl. If you have an immersion blender, blend the remaining soup in the saucepan until smooth. Alternatively, allow the soup to cool for 10 minutes, then transfer it to a blender or food processor. Puree until smooth, opening the lid (when the blender is NOT running) to release the steam periodically.
- Combine the blended soup and the reserved chickpeas in the saucepan. Add the orzo. Simmer, stirring frequently, until the orzo is tender, 7 to 10 minutes. While cooking, scrape the bottom of the saucepan with a wooden spoon to release any soup that starts to stick. Turn down the hit if it’s sticking too much.
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- Add the onion, celery, carrots, and garlic. Cook for 4-5 minutes until the onion begins to become translucent. If veggies begin to burn at all, add a few tablespoons of water or broth.
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