Written in 2016, 10 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
This soup is incredibly simple to make and, when paired with a green salad, it's a perfect lunch or light dinner. If you prefer a spicier kick, add a pinch of cayenne pepper!
Chickpea Soup
Recipe by Cara Anselmo, MS, RDN
Ingredients
- 2 15-ounce cans chickpeas, rinsed and drained, divided
- ¼ cup olive oil
- 16 ounces vegetable broth
- ½ teaspoon cinnamon
- ½ teaspoon ground cumin
- ¼ teaspoon fenugreek
- ¼ teaspoon salt
- ¼ cup fresh parsley, chopped
- Black pepper to taste
Directions
- Using a food processor, puree 1 can of chickpeas with olive oil.
- In a large saucepan, heat vegetable broth and pureed chickpeas. Add cinnamon, cumin, fenugreek and salt, and simmer for 10 minutes.
- Add remaining can of chickpeas and remove soup from heat.
- Serve with a generous garnish of chopped parsley and black pepper to taste. Serves 4.
Cara Anselmo, MS, RDN, is a nutritionist and certified yoga instructor in New York City. Follow Cara on Twitter.