Chickpea minestrone with parmesan grain croutons
Ingredients
- 1 brown onion, finely chopped
- 2 celery stalks, roughly chopped
- 2 carrots, roughly chopped
- 1 courgette, roughly chopped
- 1 yellow capsicum, roughly chopped
- 2 garlic cloves, crushed
- 1 tablespoon ground cumin
- 1 x 425g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
- 1 x 400g can no-added-salt canned tomatoes
- 2 x 500ml cartons no-added-salt vegetable stock
- 2 large mixed grain bread rolls, cut into chunks
- ½ cup (35g) shaved parmesan
- Finely chopped fresh parsley and lemon zest (optional), to serve
Instructions
1 Heat 2 teaspoons olive oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 2 minutes or until softened. Add celery, carrot, courgette, capsicum and garlic and cook, stirring, for 2 minutes or until combined. Add cumin and chickpeas and cook, stirring, for 30 seconds or until fragrant.
2 Add tomatoes and stock to pan, stirring to combine. Bring to the boil, then reduce heat to low and simmer for 15 minutes.
3 Meanwhile, preheat oven to 160°C. Line an oven tray with baking paper. Place bread chunks on prepared tray and lightly spray with olive oil. Sprinkle with cheese and bake for 10 minutes or until golden.
4 Divide soup among four serving bowls. Top with cheesy croutons, then serve sprinkled with combined parsley and lemon zest, if using.
Nutrition Info (per serve)
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Calories 348cal
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Kilojoules 1456kJ
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Protein 20.2g
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Total fat 9.3g
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–Saturated fat 4.8g
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Carbohydrates 38.6g
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–Sugars 14.9g
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Dietary fibre 14.2g
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Sodium 546mg
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Calcium 346mg
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Iron 7.1mg
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