Chickpea, spelt and tomato soup sounds intimidating, but it's actually quite simple! Spelt is an inexpensive ingredient that boosts the nutritious value of any recipe. It features a chewy texture and a sweet, nut-like flavor. Chickpeas, also known as garbanzo beans, are low in fat and a great source of fiber. Pair those ingredients with the other flavorful components of this recipe, and you’ve got yourself a colorful, filling and delicious soup! At under 200 calories per serving, this soup is a great way to make up for pesky holiday overeating.
Time: 2 hours + 25 minutes
Serving size: 1 cup
- 1 cup spelt
- 1 1/2 tablespoons extra virgin olive oil, cold pressed
- 1 medium onion, chopped
- 1 carrot, halved lengthwise and cut into 1/2-inch pieces
- 1 celery stalk, chopped
- 4 garlic cloves, chopped
- 1/4 teaspoon Himalayan crystal salt
- 1/4 teaspoon white pepper
- 2 bay leaves
- 2 teaspoons paprika (ground)
- 1 teaspoon cumin (ground)
- 1/8 teaspoon saffron
- 4 cups vegetable broth
- 1 cup water
- 1 can (14 1/2 ounces) crushed tomatoes, no salt added
- 1 can garbanzo beans (chick peas)
- 1/4 cup flat leaf parsley, for garnish
- Place spelt in a medium bowl and cover with cold water. Let soak for 1 hour; drain.
- In a large soup pot, heat extra virgin olive oil over medium heat. Add onion, carrot, celery and garlic cloves. Season with salt and pepper; cook for five minutes.
- Add spelt, bay leaves, paprika, cumin, saffron, broth and 1 cup water. Bring to a boil, reduce to a simmer and cook for 30 minutes or until spelt is tender.
- Add crushed tomatoes and chick peas and cook for an additional 20 minutes.
- Discard bay leaves. Sprinkle with chopped parsley before serving.
Nutrition Facts (per serving):
- Calories 198
- Fat 4.8 grams [Saturated Fat 0.5 g, Trans Fat 0 g, Monounsaturated Fat 2.75 g, Polyunsaturated Fat 0 g]
- Protein 6.1 grams
- Sodium 713.5 milligrams
- Carbohydrates 33.7 grams
- Fiber 5.1 grams
|Organic Bay Leaves||Organic Spelt||Organic Vegetable Broth|