Chickpea soup with whole-wheat pasta
Chickpea soup with whole-wheat pasta blends earthy rosemary with protein-rich chickpeas for a satisfying, wholesome meal. This easy-to-make soup is perfect for a cozy dinner or a nutritious lunch.
Cook time 20 min
Prep time 5 min
Ingredients:
1 dash black pepper1 tbsp rosemary
1 tsp olive oil
1 dash salt
4 oz whole-wheat pasta
1 can canned tomatoes
4 cups chickpeas
Rosemary chickpea soup with whole-wheat pasta is a hearty and nutritious dish that combines the earthy flavors of rosemary and garbanzo beans with the wholesome goodness of whole-wheat pasta. This comforting soup is perfect for a cozy dinner or a healthy lunch and is easy to prepare with just a few simple ingredients.
Instructions:
- Begin by gathering and measuring all your ingredients so they are ready to use.
- In a large pot, bring water to a boil.
- Add a pinch of salt to the water.
- Add the whole-wheat pasta and cook according to the package instructions until al dente.
- Once cooked, drain the pasta and set it aside.
- In a large saucepan, heat 1 teaspoon of olive oil over medium heat.
- Add the rosemary to the pan and sauté briefly to release its fragrance, making sure it doesn’t burn.
- Add the canned tomatoes to the pan, stirring to combine with the rosemary.
- Add the chickpeas (pre-cooked or canned and drained).
- Pour in 4 cups of water or vegetable broth to make the soup base more liquid if desired.
- Add a dash of black pepper and a dash of salt.
- Stir well to ensure the seasonings are evenly distributed.
- Bring the mixture to a boil, then reduce the heat and let it simmer for about 10-15 minutes, allowing the flavors to meld together.
- Taste and adjust the seasoning as needed, adding more salt or pepper to your preference.
- Add the cooked whole-wheat pasta to the soup, stirring to combine.
- Let the soup simmer for an additional 5 minutes to allow the pasta to absorb some of the soup's flavors.
- Ladle the soup into bowls.
- Optionally, drizzle a little more olive oil on top or garnish with extra rosemary.
- Serve hot, perhaps with some crusty whole-grain bread on the side.
With minimal ingredients and a straightforward preparation, this rosemary garbanzo bean soup with whole-wheat pasta is an excellent choice for a nutritious and delicious meal any day of the week. Enjoy the robust flavors and health benefits of this hearty soup, perfect for satisfying your hunger and warming your soul.
Chickpea soup with whole-wheat pasta FAQ:
Whole-wheat pasta typically needs to be boiled, not baked. Cook it according to the package instructions, usually around 7-10 minutes, until al dente.
Store leftover chickpea soup in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for longer storage, up to 3 months. Thaw in the refrigerator before reheating.
If you don't have rosemary, you can substitute with thyme, oregano, or Italian seasoning for a different flavor profile.
The soup is ready when it has simmered for 10-15 minutes and the flavors have melded together. You can taste it and adjust the seasonings to your preference.
Yes, you can use dried chickpeas. Soak them overnight and cook until tender before adding them to the soup. This will require additional cooking time compared to canned chickpeas.
Cooking Tips:
- Use fresh rosemary for a more vibrant flavor, but dried rosemary works well too.
- Rinse the canned garbanzo beans and canned tomatoes to reduce the sodium content.
- Cook the whole-wheat pasta separately until al dente to prevent it from becoming too soft in the soup.
- You can add other vegetables like spinach, carrots, or celery for extra nutrition and flavor.
- Adjust the seasoning to taste, adding more salt or pepper as needed.
Nutrition Facts
4 ServingsCalories 260kcal
Protein 14g
Carbohydrates 44g
Fiber 13g
Sugar 8g
Fat 6g
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