Chickpea and Pasta Soup

Chickpea and Pasta Soup

The Italian «Minestrone di ceci e pasta» is a thick soup of chickpeas, Swiss chard, and short cut pasta.

Chickpeas, also known as garbanzo beans, is the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a nutty flavour. They are rich in proteins, fibre, phosphorus, calcium, iron, and vitamins.

6 servings
Soaking 8 h
Preparation 10 min

Cooking 1 h

250 calories per serving 


Ingredients

1 2/3 cup chickpeas / Garbanzo beans (dried), soaked then drained   240 g
1/2 onions, coarsely chopped   100 g
1 potatoes, peeled, whole   200 g
3 cups Swiss chard, or spinach , cut into 2-3 pieces   280 g
1 tbsp olive oil   15 mL
2 1/2 cups water   625 mL
1 cup vegetable broth, low-sodium   250 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 cups water, to cook the pasta   500 mL
60 g mezzi tubetti (pasta for soups)   1/2 cup
6 tbsp Parmesan cheese, grated   18 g

Before you start

The chickpeas must be soaked in water overnight. A pressure cooker will reduce the chickpeas cooking time from 45 min to about 12 min. A blender or food processor will be very useful to purée the chickpeas.

Method

  1. Prepare the vegetables : coarsely chop the onion; peel the potatoes, leaving them whole; cut the Swiss chard into 2 or 3 pieces (if using spinach, leave them whole). Set aside.
  2. Heat the oil in a pot over medium-low heat. Add the onion and sauté 3-4 min, with occasional stirring, until it becomes translucent. Add the chickpeas and potatoes, then cook 1-2 min with stirring. Pour in the water, broth, salt and pepper. Bring to a boil, then reduce the heat and simmer, covered, about 45 min, until the chickpeas are softened, but al dente (if overcooked, the chickpeas do not fall apart as other legumes, but become "pasty"). If using a pressure cooker, the cooking time is reduced to 12-15 min.
  3. Take the potatoes and about 2 ladles of chickpeas out of the pot and put them in a blender or in a food-mill. Purée the mixture, then put it back into the pot with the soup.
  4. While the chickpeas are cooking, blanch the Swiss chard 4-5 min in a pot of salted boiling water. If using spinach, cook them 3-4 min without adding any water: the water trapped in the leaves after washing them is enough to cook the spinach. Drain the Swiss chard or spinach using a colander, press to remove excess water, then chop them and add them to the chickpea pot.
  5. Cook an additional 2-3 min over medium-high heat, with occasional stirring: the chickpea soup is ready and may be set aside in the refrigerator or freezer for later use.
  6. When ready to serve, pour the soup into a saucepan or pot, add about ¼ cup (65 ml) of water per serving and bring to a boil. Add about 1½ tablespoons (10 g) of pasta per serving, cover, and cook about 6-7 min, over low heat. Ladle the soup into bowls, sprinkle with grated Parmesan cheese and serve.

Remarks

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer. If freezing, don't include the pasta but instead add it when serving.

Nutrition Facts Table

Nutrition Facts

per 1 serving (370g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

5 g

8 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

41 g

14 %

Fibre

6 g

24 %

Sugars

6 g

Protein

11 g

Vitamin A

60 %

Vitamin C

30 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Calcium, Niacin, Pantothenic Acid, Vitamin B2, Vitamin E
Good source of :
Fibre, Phosphorus, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Excellent source of :
Copper, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Soups | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegetarian | Italian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!