Chickpea & Leek Soup

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 8

Serving Size: 8 ounces

Ingredients

2 tablespoons Olive oil
2 each Leeks, chopped, white part only
2 cloves Garlic, minced
1 cup Onion, chopped
1 cup Carrots, medium diced
1 quart Vegetable broth
2 cups Chickpeas, or green chickpeas
½ cup Basil, chopped
1 teaspoon Salt
1 teaspoon Pepper

Preparation

1. Put olive oil in a pot and warm over medium heat.
2. Add leeks, garlic, onions and carrots. Sauté for 3-4 minutes.
3. Add broth and bring to a boil.
4. Add chickpeas, basil, salt and pepper. Boil for 5 minutes.
5. Reduce chickpeas to a simmer for another five minutes.
6. Drain and set chickpeas and vegetables aside, reserving broth to thin soup.
7. In a food processor or blender, puree the chickpea vegetable mixture. Add broth until you reach desired consistency.

Nutrition information

Calories: 97 Total Fat: 4g Saturated Fat: 1g Monounsaturated Fat: 2g Polyunsaturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 13g Fiber: 3g Total Sugar: 5g Protein: 4g Sodium: 661mg Vitamin A: 173μg Vitamin C: 20mg Calcium: 45mg Iron: 1mg Folate: 52μg