Spring Minestrone Soup with Chickpeas and Vegetables
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Spring Minestrone Soup with Chickpeas and Vegetables

Recipe by SYLVIA FOUNTAINE
Servings

4

servings
Prep time

15

minutes
Cooking time

45

minutes
Calories

217

kcal
Net Carbs

34.5

Total time

1

hour 

A delicious recipe for Minestrone Soup with Chickpeas and vibrant spring green vegetables. Keep it vegetarian or make it vegan- a simple adaptable recipe that makes for a healthy weeknight dinner. Allow 8-10 hours bean soaking time.

Ingredients

  • 1 cup dry garbanzo beans (or sub 2 cans)

  • 2 tablespoons - Olive Oil

  • 1 Medium Onion - Diced (or sub 2 leeks)

  • 2 Cups Chopped Fennel Bulb or Celery

  • 4-6 Garlic Cloves - Minced

  • 4 Cups Flavorful Stock - Veggie Stock or Chicken Stock

  • 4 Cups of Water

  • 1 Teaspoon of Salt

  • 1/4 Teaspoon Cayenne

  • 1 Teaspoon Coriander

  • 4 Ounces Pasta (like little elbows, orzo, mini-shells, penne)

  • 4 Cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, cauliflower)

  • 1 Tablespoon Fresh Thyme (or 1 Teaspoon Dried)

  • 1/4 Cup Fresh Dill (or Sub Tarragon)

  • 1-2 Tablespoons Lemon Juice, more to taste

  • 1 Cup Chopped Flat - Leaf Parsley or Scallions

  • Garnish Options: finely grated Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons fresh herbs

Directions

  • Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
  • In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
  • Add garlic, cook 2-3 more minutes.
  • Add stock, water, spices and salt and the soaked chickpeas and bring to a boil. Cover and simmer on medium-low for 20 minutes or until chickpeas are tender. (If using canned chickpeas, drain and rinse and simmer 3 minutes.)
  • Add pasta, bring to a boil, and when the pasta is about 1/2 way cooked, add the vegetables. (You don’t want to cook the veggies too long, or they will lose their beautiful green color)
  • When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill or tarragon.
  • Add the lemon juice a tablespoon at a time, tasting.
  • Adjust salt and pepper to taste.
  • Serve in bowls and garnish with more tarragon, gremolata, grated Romano, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.

Notes

  • Serving Size: 1 cup
  • Serving Size: Calories: 217 Sugar: 5.9 g Sodium: 618.1 mg Fat: 5.6 g Saturated Fat: 0.8 g Carbohydrates: 34.5 g Fiber: 5.7 g Protein: 9.1 g Cholesterol: 0 mg