Description
Warm up with this nutritious and vibrant high-protein vegetable soup, featuring a delightful blend of tender veggies and hearty chickpeas. Perfect for chilly days or cozy gatherings, each spoonful bursts with flavor and color, making it a standout dish that nourishes both body and soul.
Ingredients
Scale
- 4 cups vegetable broth (low-sodium)
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 3 garlic cloves, minced
- 1 can (14.5 oz) fire-roasted diced tomatoes
- 2 cups fresh spinach or kale
- 1 tsp dried thyme
- 1 tsp ground cumin
- Salt and pepper to taste
- Juice of 1 lemon
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onions, garlic, carrots, and celery until fragrant.
- Add red bell pepper and zucchini; cook for an additional 3-4 minutes.
- Pour in vegetable broth, canned tomatoes, chickpeas, thyme, cumin, salt, and pepper. Bring to a gentle boil.
- Reduce heat; simmer uncovered for about 20 minutes until flavors meld.
- Stir in spinach or kale just before serving until wilted. Adjust seasoning if needed.
- Finish with a squeeze of lemon juice before serving hot.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Sautéing
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 180
- Sugar: 5g
- Sodium: 350mg
- Fat: 4g
- Saturated Fat: 0g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg