Menu Planning & Recipes

Italian-Style
Chickpea & Mushroom Soup

Recipe courtesy of guest contributor: Renee Clerkin, RD LDN 

Servings: ~4
Printable version

Ingredients:

  • 2 tablespoons olive oil
  • 2 onions, diced
  • 4 cloves garlic, minced
  • 2 stalks celery, diced
  • 1 tablespoon chopped fresh rosemary
  • 3 tablespoons chopped fresh parsley
  • 2 teaspoons dried oregano
  • 1/4 teaspoon each: sea salt and pepper
  • 4 cups sliced mushrooms
  • 2 (15-ounce) cans chickpeas, rinsed and drained, or about 3 cups cooked chickpeas
  • 1 (14.5 ounce) can tomatoes (I used whole peeled plum tomatoes)
  • 4 cups low sodium vegetable broth
  • 4 cups chopped baby spinach

Directions:

  1. Heat oil in a large saucepan over medium heat. Add onions and cook for 5 minutes, stirring occasionally.
  2. Add in garlic, celery, herbs, salt, pepper, and mushrooms; cook for an additional 5 minutes, until vegetables start to soften.
  3. Mix in chickpeas, tomatoes with their juice, and broth; bring to a boil. Cover, reduce heat, and simmer for 30-45 minutes.
  4. Stir in spinach and cook for 1 more minute, until spinach wilts. Serve warm and top with Parmesan cheese (optional).

Nutrition:  (Serving size: 2 cups)
calories: 355       protein: 16g               total carbohydrate: 50g        total fat: 12g
sodium: 451mg     dietary fiber: 14g