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Best Easy Zuppa di Ceci Recipe

Name: Best Easy Zuppa di Ceci Recipe
Total time: 50 min
Yield: 320 g
Ingredients: Cooked chickpeas 3 cups; Yellow onion 1 pieces; Carrot 1 pieces; Celery stalk 2 pieces; Garlic 3 cloves; Russet potato 1 pieces; Vegetable broth 4 cups; Fresh rosemary 2 tsp; Olive oil 3 tbsp; Salt 1 tsp; Black pepper 0.5 tsp

Chickpea soup with rosemary and olive oil is nourishing vegetarian Italian comfort food. This mediterranean dish is high in protein and fiber, ideal for a healthy family dinner or 1500 calorie plan.

Cook 50 min Difficulty NORMAL 290 kcal

#vegetarian #mediterranean #high protein #diabetic friendly

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Ingredients

Main ingredients

Cooked chickpeas 3 cups
Yellow onion 1 pieces
Carrot 1 pieces
Celery stalk 2 pieces
Garlic 3 cloves
Russet potato 1 pieces
Vegetable broth 4 cups

Seasonings/Sauce

Fresh rosemary 2 tsp
Olive oil 3 tbsp
Salt 1 tsp
Black pepper 0.5 tsp

Nutrition summary

Carbohydrates 38 g 52%

Protein 12 g 17%

Fat 9 g 28%

Serving size 320g

Cooking steps

1

Heat 2 tablespoons of olive oil in a large soup pot over medium heat. Once shimmering, add finely chopped onion, carrot, and celery; sauté for 7 minutes until softened but not browned.
2

Add the minced garlic and half the chopped rosemary, cooking for 1 minute with frequent stirring to release aroma.
3

Stir in diced potato and chickpeas, then pour in the vegetable broth. Raise heat to bring the mixture to a gentle boil.
4

Reduce heat to low and partially cover the pot; simmer for 25 minutes until potatoes are tender. Stir occasionally to prevent sticking.
5

With a ladle, scoop out 1 cup of the soup (focusing on chickpeas and potatoes), puree it using an immersion blender or food processor, then return it to the pot for a creamy texture.
6

Season with salt and black pepper, check for taste, and simmer for 3 more minutes. Finish with remaining olive oil drizzled on top and the rest of the rosemary before serving.

Personalized Q&A

Q. What's the key ingredient in this Zuppa di Ceci recipe?

The star ingredient here is cooked chickpeas, which create the hearty texture and core flavor of this classic Italian soup. Combined with vegetables, rosemary, and olive oil, chickpeas deliver both taste and high protein content.

Q. How does heat control affect the soup's flavor?

Starting with medium heat for sautéing veggies ensures they release their sweetness without browning. Simmering gently after adding broth and chickpeas allows flavors to meld and chickpeas to soften, creating a comforting soup without bitterness or overcooked textures.

Q. How do you get a creamy texture in this vegetarian soup?

Pureeing part of the cooked chickpeas and potatoes, then adding that back into the pot, creates a creamy body without any dairy or heavy cream. This step, outlined after simmering, thickens the broth and gives the soup richness.

Q. How many calories and macros are in each serving?

Each 320g serving contains about 290 kcal, with 38g carbohydrates (52% of energy), 12g protein (17%), and 9g fat (28%). This makes it a balanced, high-protein, fiber-filled vegetarian meal suitable for healthy diets.

Best Easy Zuppa di Ceci Recipe

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