Chickpea and White Bean Soup Recipe

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Chickpea and White Bean Soup
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Ingredients
17
Count
Nutrition
467
Calories
Total time
180
Minutes
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Ingredients:

Directions:

  1. Cold soak or quick soak the chickpeas and beans together in the same pot.
  2. Cold soak-dump beans into a 2-3 quart container; pour in enough water to cover by at least 4 inches; let soak in a cool place at least 8 hours or up to 24 hours; drain thoroughly.
  3. Quick soak-place beans in a large saucepan, covering them generously with cold water; bring to a boil; boil 1 minute before removing from heat; let stand uncovered 1 hour; then drain.
  4. Heat oil in a 6-quart heavy pot over medium heat.
  5. Stir in the onions and garlic; cook, stirring, until golden, about 10 minutes.
  6. Add in the potato and stir until the pieces begin to stick to the pot, about 3 minutes.
  7. Stir in the carrots; cook until they wilt, about 2 minutes.
  8. Pour the crushed tomatoes with their liquid into the pot and bring to a boil.
  9. Pour in the hot water; add the rosemary, bay leaves, and crushed pepper flakes.
  10. Add salt to taste.
  11. Drain the chickpeas and cannellini and add to the pot.
  12. Bring to a boil, then adjust heat to a gentle boil.
  13. Cook, semicovered, until the chickpeas are tender, about 2 hours (at this point the cannellini will be very tender).
  14. While the soup cooks, check the level of the liquid; there should always be enough liquid to cover the beans generously; if not, add hot water as necessary.
  15. Make pesto-combine the basil and olive oil in the work bowl of a food processor or the blender jar.
  16. Process until the leaves are chopped fine.
  17. Add the grated cheese and continue processing until the mixture forms a rough paste; set aside.
  18. Stir in broken fettuccine into the soup once the beans are tender and cook, stirring often, until the pasta is al dente; add water as necessary, if the soup becomes too thick while cooking the pasta (if you are cooking the soup in advance, do not add the pasta until you reheat the soup).
  19. Serve soup immediately; stir a dollop of basil pesto into the soup pot or spoon a little into each warm soup bowl before ladling in the soup.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 467.21 Kcal (1956 kJ)
Calories from fat 158.01 Kcal
% Daily Value*
Total Fat 17.56g 27%
Cholesterol 27.23mg 9%
Sodium 80.8mg 3%
Potassium 674.74mg 14%
Total Carbs 63.37g 21%
Sugars 8.58g 34%
Dietary Fiber 13.5g 54%
Protein 17.07g 34%
Vitamin C 7.7mg 13%
Vitamin A 0.2mg 5%
Iron 8mg 44%
Calcium 242.1mg 24%
Amount Per 100 g
Calories 59.41 Kcal (249 kJ)
Calories from fat 20.09 Kcal
% Daily Value*
Total Fat 2.23g 27%
Cholesterol 3.46mg 9%
Sodium 10.27mg 3%
Potassium 85.8mg 14%
Total Carbs 8.06g 21%
Sugars 1.09g 34%
Dietary Fiber 1.72g 54%
Protein 2.17g 34%
Vitamin C 1mg 13%
Iron 1mg 44%
Calcium 30.8mg 24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10
    Points
  • 12
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol

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