Healthy Recipe: Garlicky Chickpea Soup

The diabetic-friendly soup takes just 35 minutes to whip together.
Nutritionist Robyn Webb's garlicky chickpea soup is easy to make and is one of many diabetes-friendly recipes featured in her new cookbook The Smart Shopper. Photographs by Melissa Romero.
Nutritionist Robyn Webb's garlicky chickpea soup is easy to make and is one of many diabetes-friendly recipes featured in her new cookbook The Smart Shopper. Photographs by Melissa Romero.

All we want to do this weekend is to stay warm—and this garlicky chickpea soup by local nutritionist Robyn Webb should do the trick.

With the American Diabetes Association, Webb recently published The Smart Shopper, a cookbook that includes tons of diabetic-friendly recipes for “stress-free meals from the deli counter, freezer, salad bar, and grocery shelves.” And when we came across this recipe while flipping through the book, we had to try it for ourselves.

Whipping together this soup couldn’t be easier. It takes just 20 minutes of prep time and 35 minutes of cooking—and you’ll have plenty of leftovers for lunch at work that will keep you full through the afternoon, thanks to the soup’s high protein and fiber content.

Servings: 9 cups of soup

Nutrition per serving: 180 calories; 4 grams fat; 490 milligrams sodium; 29 carbohydrates; 7 grams fiber; 7 grams sugar; 9 grams protein.

Ingredients:
1 tablespoon olive oil
1 large onion, chopped
8 garlic cloves, minced
4 cups low-fat, reduced-sodium chicken broth
1 teaspoon dried rosemary, crumbled
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper flakes
3 (15-ounce) cans chickpeas, drained and rinsed
1 (14.5-ounce) can diced tomatoes, undrained
1 tablespoon balsamic vinegar

Directions:

1) Heat the oil in a large pot over medium heat. Add onions and garlic and sauté for about 10 minutes.

2) Add the remaining ingredients except the balsamic vinegar. Bring to a boil. Reduce heat and simmer for 20 minutes.

3) Pour about three cups of the soup into a blender or food processor. Blend until smooth.

4) Pour mixture back into the pot. Add vinegar and let simmer for about 3 minutes. Serve hot.

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