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Swanson Blog / Real Food / Low Carb

Chickpea, Spelt and Tomato Soup

Low Carb
Low Fat
Low Sodium
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chickpea, spelt and tomato soup

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 
Serves: 6
Serving size: 1 cup



  1. Place spelt in a medium bowl and cover with cold water. Let soak for 1 hour; drain.
  2. 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.
  3. 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.
  4. Add crushed tomatoes and chick peas and cook for an additional 20 minutes.
  5. 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

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