This simple and nutritious vegetable chickpea soup, made with canned ingredients and prepared with water, offers a comforting and satisfying meal that is both quick and easy to prepare. With its low sodium content, it’s a perfect option for those seeking a heart-healthy choice without compromising on flavor. Packed with protein and essential nutrients, this soup is an excellent addition to your meal rotation, whether for lunch or a light dinner.
Nutritional Information (Per Serving)
- Energy: 69 kcal
- Protein: 5.1 g
- Fat: 2.0 g
- Saturated Fat: 0.6 g
- Carbohydrates: 8.76 g
- Fiber: 0.4 g
- Sugar: 1.42 g
- Vitamins and Minerals:
- Calcium: 11 mg
- Iron: 0.61 mg
- Magnesium: 4 mg
- Phosphorus: 44 mg
- Potassium: 153 mg
- Sodium: 35 mg
- Zinc: 0.9 mg
- Copper: 0.1 mcg
- Manganese: 0.0 mg
- Selenium: 5.1 mcg
- Vitamin C: 2.3 mg
- Thiamin (B1): 0.02 mg
- Riboflavin (B2): 0.07 mg
- Niacin (B3): 1.37 mg
- Vitamin B6: 0.04 mg
- Folate (B9): 16 mcg
- Vitamin B12: 0.1 mcg
- Vitamin A: 138 mcg
- Vitamin E: 0.3 mg
- Vitamin D2: 0.0 mcg
Allergen Information:
This soup contains chickpeas, which may cause allergic reactions in individuals with legume sensitivities. It is also made with a canned vegetable base, which may include traces of preservatives, depending on the brand. Always check the labels for potential allergens such as soy, gluten, or other additives.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low-Sodium: Yes
- Dairy-Free: Yes
Advice:
This vegetable chickpea soup is versatile and can be customized to suit your taste preferences. If you’re looking for more flavor, consider adding herbs such as thyme, rosemary, or basil. For a heartier version, add extra vegetables like carrots, spinach, or bell peppers. This soup pairs wonderfully with whole-grain crackers or a side salad for a well-rounded meal.
Conclusion:
Whether you’re seeking a light meal or a quick snack, this vegetable chickpea soup provides a healthy, low-calorie option that doesn’t compromise on taste. With its nutrient-packed profile, it’s a great choice for those who want a nourishing, plant-based soup that supports overall health and well-being.