Italian · Dinner
Chickpea and Pasta Soup (High-Protein)
Italian chickpea and pasta soup built on cooked chickpeas and cannellini beans, simmered with small pasta in tomato-rosemary broth. Extra chicken breast adds protein, finished with parmesan and olive oil.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
497Calories
52gProtein
10.6gFat
52.1gCarbs
6.8gSugar
13.4gFiber
931mgSodium
78mgChol
3.2gSat Fat
1184mgPotassium
301mgCalcium
6.4mgIron
0.4mcgVitamin B12
9mgVitamin C
protein-rich
high-fiber
low-cholesterol
high-protein
Instructions
1
Prep
Mince the garlic and finely chop the onion; shred the cooked chicken breast into bite-sized pieces. Have all components ready.
2
Sweat
Warm the olive oil in a medium saucepan over medium heat. Add onion and garlic; cook 3–4 minutes, stirring often, until translucent and fragrant.
3
Simmer
Add the canned tomatoes, rosemary sprig, chickpeas, cannellini beans and chicken stock. Bring to a boil, then reduce to medium-low and simmer 12 minutes until broth thickens.
4
Boil
Stir the ditalini pasta into the simmering soup over medium heat. Cook 8–9 minutes, stirring occasionally, until tender but holding its shape.
5
Plate
Discard the rosemary sprig. Add shredded chicken, parmesan, salt and pepper. Ladle into a deep bowl and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 18 oz511g chickpeas, cooked
- 6.4 oz180g cannellini beans, cooked
- 11 oz311g chicken breast, cooked
- 2.6 oz74g ditalini pasta
- 4 cloves4 cloves garlic
- 11 onion
- 22 small sprig rosemary
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 cup480ml chicken stock
- 1 oz28g parmesan
- 2 tbsp2 tbsp olive oil
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
