There's nothing more comforting than a bowl of hearty soup, and this chickpea soup with swiss chard is at the top of the list. This recipe is rich in protein and fiber from the chickpeas, and packed with vitamins and minerals from the swiss chard. It's a dish that will not only fill you up, but also nourish your body.
While most of the ingredients in this recipe are common, there are a few that you might need to look for during your next supermarket visit. Tubetti is a type of pasta, similar to macaroni, and can most likely be found in the pasta aisle. Swiss chard is a leafy green vegetable that may be located in the produce section. If you can't find it, spinach makes a good substitute.
Ingredients for Chickpea Soup with Swiss Chard
Chickpeas: A rich source of protein, fiber and essential nutrients like iron and magnesium.
Chicken broth: Adds flavor to the soup and can be substituted with vegetable broth for a vegetarian version.
Olive oil: Used for sautéing the vegetables and adds a hint of rich, earthy flavor.
Carrot: Adds a sweet flavor and vibrant color to the soup.
Onion: Provides a savory base for the soup.
Celery: Adds a slight crunch and fresh flavor.
Garlic: Enhances the overall flavor of the soup.
Dried rosemary: Brings a unique, aromatic flavor to the dish.
Bay leaf: Adds depth and complexity to the soup's flavor.
Red pepper flakes: Adds a little heat to the soup; adjust to your liking.
Tomatoes in thick puree: Gives the soup a hearty and rich texture.
Tubetti: Small pasta that adds a nice bite to every spoonful.
Salt: Enhances all the other flavors in the soup.
Swiss chard: Packed with vitamins and minerals, it adds a leafy component to the soup.
Black pepper: Adds a slight heat and enhances the overall flavor.
One reader, Bruce Seals says:
This chickpea soup with swiss chard recipe is a game-changer! The flavors are so rich and comforting. The combination of chickpeas and swiss chard is simply divine. The soup is hearty and nourishing, perfect for a cozy night in. I highly recommend trying this recipe - it's a winner!
Cooking Techniques for Chickpea Soup with Swiss Chard
Puree chickpeas with broth: Blend half of the chickpeas with 1 1/2 cups of broth until smooth. Sauté vegetables: Cook the carrot, onion, celery, garlic, and rosemary in oil over moderate heat until softened. Simmer soup: Bring the mixture of pureed chickpeas, whole chickpeas, broth, tomatoes, tubetti, and seasonings to a boil, then reduce heat and simmer. Add Swiss chard: Incorporate the Swiss chard into the soup and simmer until tender. Adjust consistency: If the soup thickens too much, adjust by stirring in more broth or water.
How To Make Chickpea Soup with Swiss Chard
Swiss chard gives some much-needed nutrition to this chickpea soup. This filling soup has macaroni, tomatoes, carrots, celery, and garlic.
Serves:
Ingredients
- 6cupschickpeas,(three 19 oz cans), drained and rinsed canned
- 3cupchicken broth,canned, low sodium or homemade stock
- 3tbspolive oil
- 1carrot
- 1onion
- 1rib celery
- 4clovesgarlic
- 1tspdried rosemary
- 1bay leaf
- pinchred pepper flakes,dried
- 1cuptomatoes in thick puree,canned
- ½cuptubetti,or other small macaroni
- 1tspsalt
- ½lbswiss chard
- ¼tspfresh ground black pepper
Instructions
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Puree half of the chickpeas with 1½ cups of the broth in a blender or food processor.
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In a large pot, heat the oil over moderately low heat.
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Add the carrot, onion, celery, garlic, and rosemary and cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.
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Stir in the remaining broth, the pureed chickpeas, whole chickpeas, bay leaf, red-pepper flakes, tomatoes, tubetti, and salt. Bring to a boil.
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Reduce the heat and simmer, partially covered, for 10 minutes.
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Add the Swiss chard to the pot.
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Simmer for 5 to 10 more minutes until the chard is tender and the pasta is done.
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Remove the bay leaf.
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Stir in the black pepper.
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If the soup thickens too much on standing, stir in more broth or water.
Nutrition
- Calories: 1332.52kcal
- Fat: 30.76g
- Saturated Fat: 3.87g
- Monounsaturated Fat: 12.62g
- Polyunsaturated Fat: 9.76g
- Carbohydrates: 204.86g
- Fiber: 39.35g
- Sugar: 38.76g
- Protein: 68.08g
- Cholesterol: 5.40mg
- Sodium: 1054.11mg
- Calcium: 237.05mg
- Potassium: 2784.92mg
- Iron: 14.84mg
- Vitamin A: 330.46µg
- Vitamin C: 39.18mg
Helpful Technique for Preparing Chickpea and Swiss Chard Soup
When preparing the swiss chard, make sure to remove the tough stems and only use the leaves. The stems can be quite fibrous and tough, which may not be pleasant in the soup. Also, when adding the chickpeas to the soup, make sure to add them at the right time. If you add them too early, they may become mushy and lose their texture. On the other hand, if you add them too late, they may not have enough time to absorb the flavors of the soup. Timing is key in achieving the perfect texture and flavor.
Time-Saving Tips for Making Chickpea and Swiss Chard Soup
Prep ahead: Chop vegetables and soak chickpeas the night before to save time on the day of cooking.
Use canned chickpeas: If you're short on time, canned chickpeas can be used instead of dried chickpeas to skip the soaking and cooking process.
Multi-task: While the soup is simmering, use that time to prepare the swiss chard or clean up the kitchen to save time.
Pressure cooker: Consider using a pressure cooker to cook the chickpeas quickly, reducing the overall cooking time for the soup.
Frozen vegetables: Use frozen chopped vegetables to save time on prep work without sacrificing flavor.
Substitute Ingredients For Chickpea Soup with Swiss Chard Recipe
chickpeas - Substitute with cannellini beans: Cannellini beans have a similar creamy texture and mild flavor, making them a suitable substitute for chickpeas in the soup.
chicken broth - Substitute with vegetable broth: Vegetable broth can be used as a substitute to maintain the savory flavor while making the soup vegetarian-friendly.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable substitute for olive oil in this recipe.
carrot - Substitute with parsnip: Parsnips can be used as a substitute for carrots, adding a slightly sweeter and earthier flavor to the soup.
onion - Substitute with leeks: Leeks can be used as a milder substitute for onions, adding a delicate flavor to the soup.
celery - Substitute with fennel: Fennel can be used as a substitute for celery, adding a subtle anise flavor to the soup.
garlic - Substitute with shallots: Shallots can be used as a substitute for garlic, providing a milder and slightly sweet flavor to the soup.
rosemary - Substitute with thyme: Thyme can be used as a substitute for rosemary, adding a slightly earthy and floral flavor to the soup.
bay leaf - Substitute with dried oregano: Dried oregano can be used as a substitute for bay leaf, providing a similar aromatic and herbaceous flavor to the soup.
red pepper flakes - Substitute with paprika: Paprika can be used as a substitute for red pepper flakes, adding a mild heat and smoky flavor to the soup.
tomatoes in thick puree - Substitute with canned crushed tomatoes: Canned crushed tomatoes can be used as a substitute for tomatoes in thick puree, providing a similar rich and thick texture to the soup.
tubetti - Substitute with ditalini: Ditalini pasta can be used as a substitute for tubetti, providing a similar small and tubular shape to the soup.
salt - Substitute with sea salt: Sea salt can be used as a substitute for regular salt, providing a similar level of salinity to the soup.
swiss chard - Substitute with kale: Kale can be used as a substitute for Swiss chard, adding a hearty and slightly bitter flavor to the soup.
black pepper - Substitute with white pepper: White pepper can be used as a substitute for black pepper, providing a milder and less pungent flavor to the soup.
Presentation Tips for Chickpea and Swiss Chard Soup
Elevate the chickpea puree: Create a smooth and velvety base by carefully spooning the chickpea puree into the center of the bowl, ensuring a clean and elegant presentation.
Garnish with Swiss chard chiffonade: Finely slice the Swiss chard into delicate ribbons and artfully arrange them on top of the soup, adding a pop of vibrant color and a touch of freshness.
Drizzle with extra virgin olive oil: Finish the dish with a drizzle of high-quality extra virgin olive oil, adding a luxurious sheen and enhancing the flavors of the soup.
Sprinkle with freshly ground black pepper: Just before serving, sprinkle a pinch of freshly ground black pepper over the soup to add a subtle hint of warmth and depth to the dish.
Serve with a side of crusty artisan bread: Accompany the soup with a side of crusty artisan bread, toasted to perfection, to provide a delightful textural contrast and a satisfying accompaniment to the hearty flavors of the dish.
Present in elegant, shallow bowls: Choose elegant, shallow bowls to showcase the vibrant colors and layers of the soup, allowing the dish to take center stage and impress with its visual appeal.
Garnish with a sprig of fresh rosemary: Add a touch of aromatic flair by garnishing each bowl with a sprig of fresh rosemary, enhancing the sensory experience and infusing the air with delightful herbal notes.
Accent with a dusting of smoked paprika: For a subtle smoky flavor and a visually striking touch, lightly dust the surface of the soup with a sprinkle of smoked paprika, creating an enticing aroma and a captivating presentation.
Essential Kitchen Tools for Making This Soup
- Blender: A kitchen appliance used to blend, puree, or emulsify food and other substances.
- Large pot: A deep cooking vessel used for boiling, stewing, or simmering ingredients.
- Cutting board: A flat board used for cutting and preparing food.
- Chef's knife: A versatile kitchen knife used for slicing, dicing, and chopping ingredients.
- Wooden spoon: A utensil used for stirring, mixing, and serving food.
- Measuring cups and spoons: Tools used to accurately measure ingredients for cooking and baking.
- Colander: A bowl-shaped kitchen utensil with perforations used for draining liquids from food.
- Soup ladle: A large spoon with a long handle, used for serving soup and other liquids.
- Vegetable peeler: A tool used to remove the outer skin or peel of vegetables and fruits.
- Tongs: Kitchen utensils with two arms and a pivot used for picking up and manipulating food.
- Wine glass: A stemmed glass used for serving and enjoying wine.
Storage and Freezing Instructions for Chickpea Soup
Allow the chickpea soup to cool completely before storing or freezing. This will prevent condensation from forming and maintain the quality of the soup.
For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 4 days. The flavors will meld together over time, making the soup even more delicious.
If you plan to freeze the soup, consider the following steps:
- Omit the pasta from the recipe, as it can become mushy when frozen and reheated. Cook the pasta separately and add it to the soup when reheating.
- Portion the cooled soup into freezer-safe containers or resealable bags, leaving some headspace for expansion during freezing.
- Label the containers or bags with the date and contents for easy identification.
- Freeze the soup for up to 3 months for optimal quality.
To reheat the frozen chickpea soup:
- Thaw the soup overnight in the refrigerator or use the defrost setting on your microwave.
- Transfer the thawed soup to a pot and heat it over medium-low heat, stirring occasionally, until it reaches the desired temperature.
- If you omitted the pasta before freezing, cook it separately and add it to the reheated soup.
- Adjust the seasoning if needed and add more broth or water if the soup has thickened too much during storage.
If you have leftover swiss chard, store it separately in an airtight container in the refrigerator and add it to the soup when reheating to maintain its vibrant color and texture.
How To Reheat Leftover Chickpea Soup with Swiss Chard
- Reheat the chickpea soup in a saucepan over medium heat, stirring occasionally until it reaches the desired temperature. This method ensures even heating and prevents the swiss chard from becoming overcooked or mushy.
- If the soup has thickened during storage, add a splash of chicken broth or water to thin it out to your preferred consistency. Stir well to incorporate the added liquid.
- For a quick and easy reheating option, transfer individual portions of the soup to microwave-safe bowls. Microwave on high for 1-2 minutes, stirring halfway through, until the soup is heated through. Be careful when removing the bowl from the microwave, as it may be hot.
- If you have stored the tubetti separately from the soup, reheat them in a separate pot of boiling water for 1-2 minutes, then drain and add them to the reheated soup. This will prevent the pasta from becoming overcooked and mushy.
- To add a fresh twist to your leftover soup, garnish it with a drizzle of high-quality olive oil, freshly grated Parmesan cheese, or a sprinkle of chopped fresh herbs like parsley or basil.
- If you have a large quantity of leftover soup, consider reheating it in batches to ensure even heating and to maintain the best texture of the chickpeas and swiss chard.
- When reheating the soup, be sure to stir it frequently to prevent scorching on the bottom of the pot. Use a heat-resistant spatula or wooden spoon to scrape the bottom and sides of the pot as you stir.
Interesting Fact About Chickpea Soup with Swiss Chard
The chickpea soup with Swiss chard recipe is a rich source of nutrients. Chickpeas are high in protein, fiber, and several vitamins and minerals, making them a great addition to a healthy diet. Swiss chard, a leafy green vegetable, is packed with antioxidants and vitamins A, C, and K. This combination of ingredients makes the soup not only delicious but also incredibly nutritious. It's a perfect dish for those looking to boost their intake of plant-based proteins and essential nutrients.
Is Making Chickpea Soup with Swiss Chard Cost-Effective?
This chickpea soup with swiss chard recipe is highly cost-effective for a household. The main ingredients, chickpeas and swiss chard, are affordable and packed with nutrients. The addition of chicken broth and vegetables enhances the flavor without breaking the bank. The estimated cost for a household of 4 people is approximately $15, making it a budget-friendly option. The overall verdict rating for this recipe is 9/10, considering its affordability, nutritional value, and delicious taste.
Is This Chickpea Soup Healthy?
This chickpea soup with Swiss chard recipe is a nutritious and well-balanced dish. The combination of chickpeas, vegetables, and Swiss chard provides a good source of protein, fiber, vitamins, and minerals. The use of olive oil adds healthy monounsaturated fats, while the limited amount of pasta keeps the carbohydrate content in check. The inclusion of garlic, onion, and various herbs and spices not only enhances the flavor but also offers potential health benefits due to their antioxidant and anti-inflammatory properties.
To further improve the nutritional value of this recipe, consider the following suggestions:
- Increase the proportion of Swiss chard or add other leafy greens like spinach or kale to boost the vitamin and mineral content
- Replace the chicken broth with a low-sodium vegetable broth to make the dish suitable for vegetarians and reduce the overall sodium content
- Experiment with different whole-grain pasta alternatives, such as quinoa or lentil pasta, to increase the fiber and protein content while reducing refined carbohydrates
- Add additional vegetables like zucchini, bell peppers, or mushrooms to increase the variety of nutrients and flavors in the soup
- Garnish the soup with a sprinkle of grated Parmesan cheese or a dollop of Greek yogurt for an extra boost of protein and calcium
Editor's Opinion on This Chickpea Soup Recipe
The chickpea soup with Swiss chard recipe is a delightful and hearty dish. The combination of chickpeas, vegetables, and flavorful broth creates a comforting and satisfying soup. The addition of Swiss chard adds a lovely earthy flavor and vibrant color to the dish. The use of tubetti pasta provides a delightful texture, and the hint of red pepper flakes adds a subtle kick. Overall, this recipe is a wonderful balance of flavors and textures, making it a perfect choice for a cozy and nourishing meal.
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Why trust this Chickpea Soup with Swiss Chard Recipe:
This recipe offers a delightful combination of chickpeas, swiss chard, and tomatoes, providing a rich source of essential nutrients. The use of chicken broth and olive oil enhances the depth of flavors, while the addition of rosemary and garlic infuses aromatic notes. The inclusion of tubetti adds a comforting element, making it a wholesome and satisfying meal. The incorporation of red pepper flakes and black pepper brings a subtle warmth to the dish. With its balanced flavors and nourishing ingredients, this recipe is a trustworthy choice for a hearty and wholesome soup.
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