Sunday, February 26, 2012

Tomato Chickpea Pesto Soup

Another great soup recipe from Runner's World!

Mmm, I love chickpeas! From the article:

"According to a study published in 2010 in the journal Appetite, participants who added half a cup of chickpeas to their daily diet ate less junk food and felt fuller compared with days they didn't eat chickpeas. Researchers credit the bean's fiber (11 grams per cup) for the healthy results. Cooked tomatoes provide the antioxidant lycopene, which studies show can protect skin from UV rays. Pesto adds a rich flavor, while basil contains anti-inflammatory antioxidants, says Dorfman. She also notes it's packed with magnesium, a mineral that regulates blood sugar."

This was super easy to put together. Michael's not a big soup person but he went back for seconds.


1/2 onion, diced (I used yellow)
1 T olive oil
1 clove garlic, minced
1 28-ounce can fire-roasted crushed tomatoes (I couldn't find fire-roasted, I just used regular crushed tomatoes)
1 15-ounce can chickpeas, rinsed and drained
1/3 cup water
1 tsp sugar
1/2 tsp salt (I left this out, I normally leave out added salt when using canned goods as I don't ever think the recipe needs it)
1/2 tsp black pepper
Prepared pesto (I used Buitoni reduced fat)


In a pot, saute 1/2 a diced medium onion in 1 tablespoon olive oil over medium heat till soft. Add 1 minced garlic clove; cook 30 seconds. Add one 28-ounce can fire-roasted crushed tomatoes and 1/3 cup water; bring to a boil. Add 1 teaspoon sugar, 1/2 teaspoon salt, and black pepper. If you like a smooth soup, puree mixture in a blender. Transfer back to pot. Add one 15-ounce can drained, rinsed chickpeas. Cover and simmer 10 minutes. Top each serving with a dollop of jarred basil pesto.


Sonia Bray said...

I found this recipe via pinterest and wanted to take the time to comment on this wonderful dish. Very easy to make, delicious flavours and easy to follow directions. I added 2 tbsp of sriracha sauce and found the spice level good for hubby and I, but a bit zippy for the kiddo's (which can be easily fixed with less spice). Thanks so much for sharing your recipe.

Jaime M. Cranmer said...

This looks really wonderful. I do think spaghetti squash is a great option for enjoying traditional noodle dishes on a grain-free diet. Thanks for posting this on Food Flicks Friday.UpdateLand