Chickpea Veggie Soup

Name: Chickpea Veggie Soup Recipe
Yield: 8
Ingredients: 2 tablespoons (30 ml) olive oil; 1/4 cup (50 g) minced onion; 3 cloves garlic minced; 11/2 cups (270 g) diced sweet potato; 1 cup (110 g) chopped carrots; 1 can (15 oz [425 g]) chickpeas; 6 cups (1420 ml) water; 1/2 cup (40 g) steel-cut oats; 4 tablespoons (24 g) nutritional yeast divided; 1 teaspoon marjoram; 1/2 teaspoon smoked paprika; 1/2 teaspoon basil; 1/4 teaspoon thyme; 1/4 teaspoon ground rosemary; 11/2 cups (270 g) chopped kale or other green like chard or collards; salt and pepper to taste

(40)

Number of Servings: 8

Ingredients

2 tablespoons (30 ml) olive oil 1/4 cup (50 g) minced onion3 cloves garlic, minced11/2 cups (270 g) diced sweet potato1 cup (110 g) chopped carrots1 can (15 oz [425 g]) chickpeas6 cups (1420 ml) water1/2 cup (40 g) steel-cut oats4 tablespoons (24 g) nutritional yeast, divided1 teaspoon marjoram1/2 teaspoon smoked paprika1/2 teaspoon basil1/4 teaspoon thyme1/4 teaspoon ground rosemary11/2 cups (270 g) chopped kale or other green like chard or collardssalt and pepper, to taste

Directions

Add the olive oil to a soup pot and heat over medium heat. Once hot, add onions and sautee for
about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.

Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.

Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional
yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.

Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.

Serving Size:�Makes 8 servings

Recipe photo by Kate Lewis

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 184.5
Total Fat: 5.0 g
Cholesterol: 0.0 mg
Sodium: 179.9 mg
Total Carbs: 30.9 g
Dietary Fiber: 6.0 g
Protein: 6.8 g

More Recipes Like This

TIME40

CALS286

(68 ratings)

Tabbouleh Salad

Full of fiber and fresh herbs, this whole-grain salad is perfect as a side or light lunch. Submitted by:

CALORIES 286 FAT 14.5 PROTEIN 6.5 CARBS 37 FIBER 9.5

TIME5

CALS281

(25 ratings)

Summer Salad with Peaches and Goat Cheese

You'll love the contrast of sweet peaches with tangy, creamy goat cheese atop summer's freshest vegetables. Submitted by: CD13369833

CALORIES 280.9 FAT 19.7 PROTEIN 7.5 CARBS 19.4 FIBER 4.6

TIME15

CALS52

(64 ratings)

Easy Watermelon & Feta Salad

Watermelon is a favorite summer dessert, but it makes a lovely salad, too. Here, creamy citrus dressing pairs with the sweet melon and crunchy celery. Submitted by: CHEF_MEG

CALORIES 51.8 FAT 1 PROTEIN 2.5 CARBS 9.3 FIBER 1

TIME25

CALS129

(36 ratings)

COOKING WITH CAITLIN'S Gazpacho

I think that gazpacho is quite the refreshing soup option--especially in the summer. It goes well with a simple sandwich as well as something a little fancier and off the grill. Not only that, but it is actually pretty healthy for you as well--gazpacho is made up of all kinds of different veggies.

Submitted by: DAILYSPARKGUEST

CALORIES 128.9 FAT 9.3 PROTEIN 2.2 CARBS 11.8 FIBER 1.7

TIME22

CALS156

(47 ratings)

Apple-Escarole Salad with Gorgonzola and Walnuts

This salad is full of distinct, strong flavors. It's a great way to get new greens onto your plate. Submitted by: CHEF_MEG

CALORIES 156.4 FAT 11.1 PROTEIN 4.1 CARBS 12.2 FIBER 1.8

Member Reviews

CD13039866
This is a pretty good simple soup to make any time with simple ingredients. I left out the nutritional yeast (??) and I liked the oats in there. next time I would like to add a veggie broth instead of water (as well as more spices) as I found the soup a little watery. - 4/7/15
BONNIEBTHIN
Love! I used spinach instead of kale and added at end with Nutritioal yeast. Had fresh basil on hand so substituted for dry. Also added celery too. Used Quinoa instead of oats. Delicious! - 10/24/15
NAYKNITS
A really tasty soup. I left out the oats & nutritional yeast (didn't have it). I tossed in some lentils in their place. I also used some swiss chard. - 10/27/14
ZEECHA
I made this soup last night for dinner--it was so flavorful (look at all those herbs used!)--what salt we used was very minimal. Using steel cut oats in a soup was new for me, it definitely worked tho, reminded me of barley. Will absolutely put this in my soup rotation! - 10/27/14
KULIBIZZLE
I used homemade turkey stock instead of water. Nice added flavor. - 11/13/14
PATRICIAANN46
I will probably use Quinoa instead of Oats. It sounds very good. - 10/24/14
NONNAOF2
I prefer to make this more of a soup and will leave out the oats and nutritional yeast when I make it for my family. I'll use dried chickpeas instead of the canned ones, too. - 10/24/14
CECTARR
Thanks! - 3/26/21
CD2693807
will have to make this... I love thick and hearty soups... I would add sliced/chopped mushrooms to it too - 11/29/20
LOLAG77
Delicious! I added extra garbanzos and more kale..I didn�t have enough carrots so I added some celery..next time I will try some of the other suggestions - 11/16/20
EILEENNP
Soup is wonderful and colorful which makes it even more appealing. I also would substitute low sodium stock for at least part of the water and I prefer barley or farro in place of the oatmeal but it all works, doesn't it? Thanks for sharing. - 10/25/20
GOFORGIN
Ok - 10/25/20
TERMITEMOM
I left out the yeast ans used spinach because I do not like kale. - 10/24/20
DEE107
ooks good cant wait to make it - 10/24/20
LESSOFMOORE
Looks interesting. - 10/24/20
JULIJULINN
Never use just water for broth base. Use broth, stock or canned tomatoes diced. - 10/24/20
PICKIE98
I subbed zucchini for the sweet potato. - 9/3/20
RAPUNZEL53
will try - 8/5/20
JANIEWWJD
Very good soup!!! - 7/30/20
NASFKAB
Great without nutritional yeast as its unavailable here - 11/3/19
CCROW99
Made it just as written. Just before serving, I added a few flakes of crushed pepper. This was outstanding. So healthy and flavorful. Thanks, Kathy. - 10/25/19
PREMAM
Like one other Sparker here, I left out the nutritional yeast and the oats and used lentils. I also added a bit of turmeric powder and it made a difference. Definitely a keeper. - 10/25/19
JIACOLO
I don't know if I have ever had chickpeas in soup - 10/24/19
CKEYES1
Not a chickpea person - 10/24/19
CHRISINMIAMI
Great recipe but Spark People, you are the best! I appreciate the substitutes such as quinoa instead of the oats that I didn’t have. I’m using bouillon instead of plain water. Thank you! - 10/24/19