Sometimes, the best dishes are the most simple to prepare, and use only a handful of high quality, nutritious, and flavorful ingredients. This soup recipe is a cinch to prepare, and only requires a small number of ingredients you may already have on hand in your pantry. With ingredients this delicious, and so packed with nutrients, you only need a few. This Egg Noodles and Chickpea Soup has all the flavor you need.
Once again, we’ve taken a cue from home cooks through the Mediterranean region, choosing just a few local ingredients that come from the same soil and the same climate and pair together perfectly as a result. Mellow, textured chickpeas are the basis for this soup, and rosemary and garlic are just the right accent flavors to set off the mild taste of the chickpea. Rosemary has that refreshing, pine flavor that adds a distinct aroma to everything you add it to, and garlic offers a crowd-pleasing zest that makes this soup a winner.
Chickpeas are high in protein and fiber, and low in fat and calories, making them a nearly perfect food. Protein will sustain you while fiber fills you up and aids digestion. Paired with egg noodles, you’ll be consuming a combination of complex carbohydrates and protein that will nourish you and keep your energy up for hours. Plus, the warm, comforting broth and aroma of rosemary and garlic are a comfort on chilly days. With so little ingredients and easy prep, why not try this recipe this weekend?
Yields: 6 servings | Serving Size: 1-1/2 cups soup | Calories: 299 | Total Fat: 6 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 28 mg | Sodium: 175 mg | Carbohydrates: 49 g | Dietary Fiber: 9 g | Sugars: 5 g | Protein: 13 g | SmartPoints (Freestyle): 9
- 1 cup dried chickpeas
- 1/2 tablespoon bicarbonate (optional)
- 8 cups water + more if needed
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon extra virgin olive oil
- 1 twig rosemary
- 3 cloves garlic, halved
- 7 ounces (a little over 1/2 of a 12 ounce bag) of egg noodles
- 1/2 teaspoon salt plus salt for pasta water
- 1/4 teaspoon ground pepper
- The night before, soak the chickpeas in water with 1/2 tablespoon bicarbonate, if using. Leave overnight.
- The following day, drain the chickpeas in a colander then rinse under a running faucet.
- Transfer them to a large saucepan with about 8 cups of water and 1 tablespoon parsley then let it boil. When it boils, put down the heat, cover and simmer for 1-1/2 hours.
- About 15 minutes before the end of the cooking time, take a ladleful of chickpeas and put them in a blender then blend until smooth. Put the creamed chickpeas back in the saucepan.
- In a small saucepan with extra virgin olive oil and rosemary, sautè the garlic cloves until they are golden brown. Discard the garlic. Pour the oil and rosemary in the soup. Add 1/2 teaspoon salt.
- Meanwhile, in another saucepan, boil some water for the noodles. When it boils, add some salt. Add the pasta then cook following the number of minutes indicated in the package or until al dente and drain.
- Add the cooked noodles to the soup.
- If you want it more watery, just add more water.
- Sprinkle the remaining parsley, salt and pepper then drizzle with extra virgin olive oil, if desired.
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