Veggie and Chickpea Soup

Servings: 4

Ingredients:

2 teaspoons vegetable oil
1 large carrot, diced
1 onion, diced
2 Tablespoons garlic, minced
4 cups low sodium vegetable broth
1 (15 ounce) can no salt added chickpeas, rinsed
1 cup frozen corn
1 cup frozen peas
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup spinach, chopped
Optional: fresh cilantro for garnish

Directions:

  1. Heat oil over medium heat in a large saucepan or pot.
  2. Add the carrot, onion, and garlic.
  3. Cook for about 3-4 minutes, until onion is soft.
  4. Stir in broth, chickpeas, corn, peas, salt and pepper.
  5. Bring to a boil over high heat.
  6. Reduce heat to simmer and cook, stirring occasionally, for about 10 minutes.
  7. Stir in spinach and cook until spinach is wilted.
  8. Serve soup topped with cilantro, if desired.
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Recipe Category

Pantry recipes, 30 minutes or less, One pan meals

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This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Veggie and Chickpea Soup

Servings: 4

Ingredients:

2 teaspoons vegetable oil
1 large carrot, diced
1 onion, diced
2 Tablespoons garlic, minced
4 cups low sodium vegetable broth
1 (15 ounce) can no salt added chickpeas, rinsed
1 cup frozen corn
1 cup frozen peas
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup spinach, chopped
Optional: fresh cilantro for garnish

Directions:

  1. Heat oil over medium heat in a large saucepan or pot.
  2. Add the carrot, onion, and garlic.
  3. Cook for about 3-4 minutes, until onion is soft.
  4. Stir in broth, chickpeas, corn, peas, salt and pepper.
  5. Bring to a boil over high heat.
  6. Reduce heat to simmer and cook, stirring occasionally, for about 10 minutes.
  7. Stir in spinach and cook until spinach is wilted.
  8. Serve soup topped with cilantro, if desired.

Nutrition Facts

4 serving per container

Serving size 1 1/2 cups

Amount Per Serving
Calories 200
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 730mg 32%
Total Carbohydrate 32g 12%
Dietary Fiber 9g 32%
Total Sugars 5g
Includes 0g Added Sugars 0%
Protein 9g
Vitamin D 0mcg 0%
Calcium 82mg 6%
Iron 2mg 10%
Potassium 248mg 6%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.