Chickpea, Spelt and Tomato Soup
by Swanson Health
Low Carb
Low Fat
Low Sodium
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.
  • 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
    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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