Tomato Chickpea Soup Low FODMAP

Name: Tomato Chickpea Soup Low FODMAP
Cook time: 25 min
Total time: 25 min
Ingredients: 3 cups Vegetable Broth - No Garlic (divided) 3/4 Carrot (small, peeled, finely chopped) 3/4 cup Chickpeas (drained and rinsed); 1/2 cup Diced Tomatoes; 3/4 tsp Italian Seasoning - No Garlic 3/4 Salt; 3/4 cup Brown Rice Fusilli (or other gluten-free; 3/4 cups Baby Spinach

8 steps

Cook:25min

Updated at: Sat, 14 Sep 2024 21:11:02 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories165.7 kcal (8%)

Total Fat2.4 g (3%)

Carbs31.8 g (12%)

Sugars3.5 g (4%)

Protein6.1 g (12%)

Sodium870.5 mg (44%)

Fiber3.9 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

3 cupsVegetable Broth

No Garlic, divided

0.75Carrot

¾ cupChickpeas

drained and rinsed

½ cupdiced tomatoes

¾ tspItalian Seasoning

No Garlic 3/4 Salt

¾ cupBrown Rice Fusilli

or other gluten-free

¾ cupsBaby Spinach

Instructions

Step 1

1. Add a few splashes of the vegetable broth to a large pot. Bring to a gentle boil over medium heat then add the carrot. Cook for 3 to 5 minutes. Stir in the chickpeas, tomatoes, Italian seasoning, and salt. Continue to cook for 2 to 3 minutes more.

Step 2

2. Transfer about half of the chickpea and vegetable mixture to a blender along with 1/3 of the remaining vegetable broth. Blend the chickpea and vegetable mixture with the broth until mostly smooth. Transfer it back to the pot, along with the remaining broth, and stir to combine.

Step 3

3. Bring the soup to a gentle boil and stir in the pasta. Cook the pasta for about 7 minutes or until al dente.

Step 4

4. Remove the soup from the heat and stir in the spinach until wilted. Season the soup with additional salt if needed. Divide between bowls and enjoy!

Step 5

Refrigerate in an airtight container for up to three days. Freezing leftovers is not recommended

Step 6

Serving size One serving is approximately 1 1/4 cups.

Step 7

More fat: Sauté the vegetables in canola oil instead of the broth.

Step 8

Toppings: Fresh herbs, red pepper flakes, fresh ground pepper, nutritional yeast, extra virgin olive oil.