Chickpea And Pasta Soup
Instructions
- Heat the oil in a large heavy pan. Add the chopped vegetables and cook over a low heat, stirring frequently for 5-7 minutes softened.
- Add the chickpeas and cannellini beans, stir well to mix, then cook for 5 minutes. Stir in the tomatoes and water. Cook, stirring, for 2-3 minutes.
- Add 2 cups (500ml) of the stock, the rosemary sprig and salt and pepper to taste. Bring to the boil, cover and simmer over low heat, stirring occasionally, for 1 hour.
- Pour in the remaining stock, add the pasta and bring to the boil. Reduce the heat and simmer for 7-8 minutes, or according to the instructions on the packet, until the pasta is al dente. Remove the rosemary sprig.
- To serve: Serve the soup sprinkled with rosemary leaves and Parmesan shavings.
Information
Ingredients
Main Ingredients
- 1Tbs (15ml) olive oil
- 1 onion, finely chopped
- 2 carrots, finely chopped
- 2 celery stick, finely chopped
- 1 tin (410g) chickpeas, drained and rinsed
- ½ tin (200g) cannellini beans, drained and rinsed
- 1 tin (410g) diced tomatoes, strained
- ½ cup (125ml) water
- 6¼ cups (1.560 l) Vegetable / Chicken Stock
- 1 fresh rosemary sprig, extra to garnish
- 2 cups shell pasta (conchiglie)
- Salt and freshly ground black pepper to taste
- Shavings of Parmesan cheese, to serve
Instructions
- Heat the oil in a large heavy pan. Add the chopped vegetables and cook over a low heat, stirring frequently for 5-7 minutes softened.
- Add the chickpeas and cannellini beans, stir well to mix, then cook for 5 minutes. Stir in the tomatoes and water. Cook, stirring, for 2-3 minutes.
- Add 2 cups (500ml) of the stock, the rosemary sprig and salt and pepper to taste. Bring to the boil, cover and simmer over low heat, stirring occasionally, for 1 hour.
- Pour in the remaining stock, add the pasta and bring to the boil. Reduce the heat and simmer for 7-8 minutes, or according to the instructions on the packet, until the pasta is al dente. Remove the rosemary sprig.
- To serve: Serve the soup sprinkled with rosemary leaves and Parmesan shavings.
Notes
- 2 different types of beans ensure a protein-packed light meal option.
- Legumes are low GI, rich in fibre, rich in protein and minerals, low in fat, filling, versatile and cheap! As such they form a vital part of any eating plan designed for weight loss, diabetes, prediabetes and prevention of heart disease, to name but a few conditions.
Frequently Asked Questions
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