Microwave chickpea minestrone

Name: Microwave chickpea minestrone
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: European, Italian, Mediterranean
Ingredients: 1 red onion, chopped; 1 carrot, peeled and chopped; 2 garlic cloves, finely chopped; 1 tbsp olive oil; 400g tin chickpeas, drained and rinsed; 100g/3½oz dried spaghetti, broken into small pieces; 2 tbsp tomato purée; 1 tsp dried mixed herbs; 1.2 litres/2 pints hot vegetable stock, made from stock cubes; salt and freshly ground black pepper; 4 tbsp finely grated Grana Padano or Parmesan, to serve

3 steps

Prep:30minCook:30min

Microwave minestrone in minutes! This quick, easy and filling soup adds chickpeas for extra protein and flavour. In February 2023, this recipe was costed at an average of £1.07 per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard.

Updated at: Thu, 17 Aug 2023 05:32:40 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories249.7 kcal (12%)

Total Fat6 g (9%)

Carbs40.7 g (16%)

Sugars7.1 g (8%)

Protein9 g (18%)

Sodium1245.1 mg (62%)

Fiber6.1 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspolive oil

400gtin chickpeas

drained and rinsed

100gdried spaghetti

broken into small pieces

2 Tbsptomato purée

1 tspdried mixed herbs

1.2 litresvegetable stock

hot, made from stock cubes

salt

freshly ground black pepper

4 TbspGrana Padano

finely grated, or Parmesan, to serve

Instructions

Step 1

Mix the onion, carrot, garlic and oil together in a large microwavable bowl and season with salt and pepper. Cover and microwave on high for 3 minutes until the onion has softened.

Step 2

Add the chickpeas, spaghetti, tomato purée, herbs and stock. Microwave on high for 10 minutes, stirring halfway through, until the pasta is tender.

Step 3

Ladle into serving bowls and top with the cheese and a good grinding of black pepper. Serve immediately.

View on bbc.co.uk

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