With the recipe for creamy chickpea and zucchini soup, we fill up on fiber!
Completely vegetarian and gluten-free, the creamy chickpea and zucchini soup won me over for 2 reasons: the first is certainly the speed of execution and the second is its goodness! Then there would also be a third which is perhaps more important than the first two, namely the fact that you can easily introduce proteins, iron, and fiber into our diet.
I have already extensively talked about how I personally had to change my eating habits a bit, and I am always looking for new ideas that lead me to create my dishes, and I confess that I am happy with the results achieved… also because this type of diet allows me to consume fewer meat proteins in favor of healthier ones from legumes.
To make this creamy soup, you need 3 fundamental ingredients: a good vegetable broth, pre-cooked chickpeas (if you don’t have time), and a zucchini.
The rest, like oil, salt, and pepper, are ingredients always present in our pantries.
Check that you have the basic vegetables for the vegetable broth in the fridge, then turn on the stove… it’s time to prepare the recipe for the creamy chickpea and zucchini soup.
IF YOU LOVE SOUPS AND CREAMS, ALSO READ:
- Difficulty: Very Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: for 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 154.60 (Kcal)
- Carbohydrates 16.50 (g) of which sugars 1.51 (g)
- Proteins 9.03 (g)
- Fat 6.19 (g) of which saturated 0.68 (g)of which unsaturated 0.29 (g)
- Fibers 6.07 (g)
- Sodium 763.37 (mg)
Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
– To make 1 liter of vegetable broth I use: 1 onion, 1 carrot, 1 celery stalk, 1 zucchini, and 1 potato plus a pinch of coarse salt. I cut all the vegetables into small pieces after washing and cleaning them and let them simmer for about 30 minutes.
- 8 oz oz canned chickpeas
- 1 zucchini
- 2 cups cups vegetable broth (approximately)
- garlic powder (or one fresh clove)
- parsley
- 1 tbsp extra virgin olive oil
- spicy paprika (to taste)
- salt
Tools
- 1 Immersion Blender
Steps
– The time calculation does not include vegetable broth because I always make it the day before and store it in the fridge.
– Wash, clean, and dice the zucchini. Heat a tablespoon of oil in the pan with garlic powder (or the clove), add the zucchini cubes and let them brown for a few minutes. Stew them with 2 ladles of hot vegetable broth. Cover and cook for about 5 minutes.
– Remove about one ladle of diced zucchini and set aside. Pour the well-drained and rinsed chickpeas into the pan; pour a ladle of vegetable broth and cook for a few minutes (just enough to flavor them).
– Turn off, remove some chickpeas that might serve for decorating the dish, and blend everything. Then pour the hot soup into the plates decorating with the diced zucchini and chickpeas set aside and to taste with freshly chopped parsley and a sprinkle of pepper.
Tips
– If you want to use dried chickpeas, soak them the night before and then the next morning rinse them and cook them as you are accustomed to.
