Tomato Soup with Chickpeas

Due to its high protein content, chickpeas are an excellent meat substitute and are therefore often used in vegetarian diets.

Details

  • Preparation Time: 5 minutes
  • Cooking Time: 20 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 2 spoons Oil, olive

  • 1 piece Onion, raw

  • 1 spoon Tomato, concentrate

  • 2 pod Garlic, fresh

  • 1 piece Spices, bay (leaves)

  • 800 g Tomato, pieces - can

  • 900 ml Soup base, chicken, cube

  • 425 g Chickpea, cooked

  • 3 pinch Salt, table

  • 1 pinch Spices, pepper, black

Steps

  1. Peel the onion and garlic, then finely chop them. Heat olive oil in a large pot and sauté the onion, stirring until it becomes translucent and soft. Add the tomato paste and cook for another minute.

  2. Add the garlic, canned tomatoes, bay leaf, and stock. Mix well and bring the liquid to a boil.

  3. Drain the chickpeas from the can, rinse them under running water, and drain again. Once the liquid boils, add the chickpeas and simmer everything on medium heat for another 10 minutes. Season the soup with salt and pepper to taste.

  4. Remove the bay leaf from the soup and serve it in soup bowls. Serve with bread.

Nutrition Information (Per 100g)

  • Calories: 87.55 kcal
  • Fat: 1.99 g
    • Saturated Fat: 0.14 g
  • Carbohydrates: 13.52 g
    • Sugars: 1.64 g
  • Protein: 3.13 g
  • Fiber: 2.7 g

Advice

Before serving the soup, you can garnish it with fresh basil leaves. Those who enjoy spicy flavors can add a pinch of ground chili to the soup. You can replace the vegetable stock with chicken stock or water, according to your preference.