Cooked Tomato, Cabbage, and Chickpea Soup

This tastes like a light, spicy minestrone, minus the pasta. The nutrients found in tomatoes, cabbage, and carrots need cooking for best absorption, and beans require heat-induced softening for digestibility.

Cooked Tomato, Cabbage, and Chickpea Soup

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Servings

4 people

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Ingredients

• 1 small head green cabbage (about 1 pound), shredded
• 1 red onion, chopped
• 2 cups diced Roma tomatoes, with juice about 4 tomatoes
• 2 medium carrots, peeled and chopped
• 1 small zucchini, chopped
• 5 cups low-sodium vegetable broth
• 1 15-ounce can chickpeas (garbanzos), drained and rinsed
• 2 tablespoons extra-virgin olive oil
• 1/4 cup (packed) minced fresh basil leaves
• 1/2 teaspoon dried red pepper flakes or to taste
• Sea salt and freshly ground black pepper to taste

Ingredients 1 small head green cabbage (about 1 pound), shredded 1 red onion, chopped 2 cups diced Roma tomatoes, with juice about 4 tomatoes 2 medium carrots, peeled and chopped 1 small zucchini, chopped 5 cups low-sodium vegetable broth 1 15-ounce can chickpeas (garbanzos), drained and rinsed 2 tablespoons extra-virgin olive oil 1/4 cup (packed) minced fresh basil leaves 1/2 teaspoon dried red pepper flakes or to taste Sea salt and freshly ground black pepper to taste

Servings 4 people Print Recipe

Instructions

1. In a large soup pot, combine cabbage, onion, tomatoes, carrots, zucchini, and broth. Bring to a boil; reduce heat; and simmer, covered, for 10 minutes. Stir in chickpeas and cook for 5 minutes longer. Stir in olive oil, basil, and red pepper flakes. Season with salt and pepper, and serve immediately.

Recipe Notes

Nutrition Facts

Cooked Tomato, Cabbage, and Chickpea Soup

Amount Per Serving

Calories 264

* Percent Daily Values are based on a 2000 calorie diet.

 

Nutrition Facts Per Serving:

Calories: 264 calories

% fat calories: 31

Fat: 10g

Saturated Fat: 1g

Cholesterol: 0mg

Protein: 8g

Carbohydrate: 41g

Fiber: 10g

Sodium: 581mg