CHICKPEA AND ZUCCHINI SOUP
This chickpea and zucchini soup is a clean and flavourful dish ideal for those seeking light yet satisfying nourishment. Chickpeas provide a hearty protein base, while diced zucchini adds a fresh and hydrating crunch. Infused with aromatic garlic and a subtle hint of dill, this soup brings a gentle Mediterranean flair to your table. It’s high in fibre and plant-based nutrients, making it suitable for vegetarian and vegan diets. Simple to prepare and easy to digest, this soup makes a fantastic choice for detox meals, light lunches or any time you want a nourishing reset. Served hot and freshly made, it offers comfort without heaviness. It is naturally low in fat, gluten-free and can be adapted for various dietary needs. With just five core ingredients, it’s a quick and nutritious recipe that delivers on both taste and nutrition.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer
OCCASION/HOLIDAY
Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Low/ No Sugar, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Chickpea And Zucchini Soup:
- ½ cup chickpeas (cooked)
- ¼ cup diced zucchini
- 1 cup broth (vegetable)
- 1 garlic clove, minced
- ¼ tsp dried dill
FULL NUTRITIONAL INFORMATION
- Calories: 390.6 kcal
- Fat: 6.3 g
- Saturated Fat: 0.6 g
- Carbohydrate: 65.4 g
- Sugar: 11.6 g
- Sodium: 63.4 mg
- Fiber: 12.7 g
- Protein: 21.2 g
- Calcium: 80.7 mg
- Iron: 4.6 mg
- Potassium: 830.4 mg
PREPARATION
These steps are followed for the preparation of Chickpea And Zucchini Soup:
- Warm The Broth: Pour the vegetable broth into a small saucepan and bring to a gentle simmer.
- Add Aromatics: Stir in the minced garlic and dried dill. Allow the flavours to infuse the broth for 2 minutes.
- Add Chickpeas: Mix in the chickpeas and let them heat through for 5 minutes.
- Incorporate Zucchini: Add diced zucchini and cook for an additional 3 to 4 minutes until just tender.
- Serve: Pour into a bowl and serve warm. Garnish with extra dill or a drizzle of olive oil if desired.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Pre-Cooked Chickpeas: Use canned or pre-cooked chickpeas to save time.
- Zucchini Texture: Don’t overcook the zucchini, it should remain slightly firm for the best texture.
- Dill Alternatives: Fresh dill can be used instead of dried, added at the end for a brighter flavour.
- Broth Variation: Try mushroom or miso broth for a deeper umami note.
- Extra Boost: A squeeze of lemon enhances the brightness of the soup.
VARIATIONS
- Add Grains: Stir in cooked quinoa or brown rice for a more filling version.
- Spice It Up: Add a pinch of red chilli flakes or paprika.
- Creamy Option: Blend half the soup for a creamier consistency.
- Additional Veg: Toss in diced carrots or spinach for variety.
- Herb Swap: Use thyme or parsley for a different herbal twist.
PREPPING AND STORAGE
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Freeze in a sealed container for up to 1 month.
- Reheat: Reheat on the hob or microwave gently until warmed through. Stir well before serving.