A delicious Italian soup that’s also nutritious, thanks to a hearty helping of chickpeas and beans.
- Serving Size 1 cup (250 mL)
- Calories 143
- Fat 3.5 g
- Saturated Fat 0 g
- Cholesterol 0 mg
- Carbohydrate 22 g
- Fibre 4 g
- Sugars 3 g
- Protein 7 g
- Sodium 215 mg
- Potassium 382 mg
- Folate 77 mcg
- Iron 2 mg
- 1 1/2 cups (375 mL) tubetti or pasta of choice
- 4 Tbsp (60 mL) canola oil, divided
- 6 cloves garlic, chopped
- 1 large yellow onion, chopped
- 3 stalks celery, chopped
- 2 large carrots, chopped
- 1 Tbsp (15 mL) fresh thyme, chopped
- 1 bay leaf
- 1 can (19 fl oz/540 mL) diced tomatoes
- 1 can (19 fl oz/540 mL) white kidney beans, drained & rinsed (yields 2 cups/500 mL cooked beans)
- 1 can (19 fl oz/540 mL) red kidney beans, drained & rinsed (yields 2 cups/500 mL cooked beans)
- 1 can (19 fl oz/540 mL) chickpeas, drained & rinsed (yields 2 cups/500 mL cooked chickpeas)
- 1 cup (250 mL) green cabbage, shredded
- 2 medium zucchini, chopped
- 8 cups (2 L) low sodium vegetable or chicken broth
- 1 Tbsp (15 mL) pepper
Cook pasta according to directions on package. Cook until al dente, drain and toss with 1-2 Tbsp (15-30 mL) oil. Set aside.
In a large saucepan, heat remaining oil on high. Add garlic and sauté until golden. Lower heat to medium and add onion, celery and carrots. Cook until soft, stirring often, about 10 minutes.
Add thyme and bay leaf and raise heat to high. Add tomatoes, beans, chickpeas, cabbage and zucchini. Add stock and bring to a boil. Lower heat and simmer for 15-20 minutes, skimming foam that forms on top.
Season well with pepper and remove bay leaf. Add cooked pasta and enjoy!
- You can add more pulses or switch out the pulses with ones you have in your pantry.
- Feel free to replace the vegetables with ones you have on hand.