The Perfect Winter Dish: Italian Roasted Tomato and Chickpea Soup
Healthy. Cozy. Delicious. Those are the words that come to mind when we think of Italian Roasted Tomato and Chickpea Soup. Here’s a recipe that’s a Beller Nutrition favorite among our Masterclass participants. It’s yummy, simple, and so nutritious.
If you’ve been looking for a winter recipe that’s simple enough for a weeknight dinner, but delicious enough to please all of your friends and family, you’ve come to the right page. This soup is easy to make but packs a flavor that will leave you (and your hungry guests) coming back for more.
As with all of Beller Nutrition’s dinner ideas– health and taste are at the forefront of this recipe. With a beautiful combo of spices, you’ll feel warmth in every bite. Filled with chickpeas, it’s also high in protein and fiber, so you won’t have to worry about getting hungry soon after.
Chickpeas? Yes, Please!
At Beller Nutrition, chickpeas are one of our favorite plant-based proteins! They offer lots of nutrients, and are so yummy in soup.
In every cup, you’ll get 12 grams of fiber and 15 grams of protein. Not only will chickpeas keep you satiated long after dinner, but they can also aid in weight management.
Your gut will love chickpeas too. They are high in insoluble fiber, which keeps your intestinal tract in check (aka keeping you regular). They also have soluble fiber and healthy prebiotic fibers, key nutrients to balance your hormones and gut microbiome.
Choosing Plant-Based Protein
You have lots of options when it comes to choosing the perfect protein. At Beller Nutrition, we love going with plant-based options.
Here are some of the reasons we adore adding plant-based proteins to our meals whenever we can:
- They are fiber-rich, helping you stay satiated and regular.
- They boost gut health, keeping your microbiome and GI tract in top shape.
- They may assist with weight loss.
- They are rich in anti-inflammatory properties.
- They appear to lower IGF-1 activity, which can have great effects on your well-being.
- They contain potentially cancer-fighting phytochemicals.
- They contain protective phytoestrogens, a plant nutrient linked to decreased risk of breast cancer.
With so many reasons to try plant-based proteins, we recommend adding them to your diet whenever you can. You’ll find that many of our Beller Nutrition recipes show you how to get more into your diet– so figuring out how you can make it happen will be simple.
Our Favorite Winter Soup
Now, we’ve probably made you a bit hungry with all this food talk, so, without further ado, here’s our magical Italian Roasted Tomato and Chickpea Soup.
This recipe only requires 5 to 10 minutes of active cooking– the rest of the time is spent roasting tomatoes and simmering the soup.
Ingredients
- 8 Roma tomatoes
- 2 tablespoons extra-virgin olive oil
- Sea salt and freshly ground black pepper
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon paprika
- 4½ cups chickpeas, cooked, drained, rinsed
- 4 cups vegetable broth
- 2 tablespoons minced fresh basil
- 6 tablespoons nutritional yeast
Steps
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper. Slice the tomatoes in half and place them on the prepared baking sheet. Drizzle with 1 tablespoon of the oil and lightly season with salt and pepper. Roast the tomatoes for 25 to 30 minutes, or until they are softened. Remove from the oven and set aside.
- In a large pot, warm the remaining 1 tablespoon oil over medium heat. Add the onion and garlic and sauté for 3 to 5 minutes, until softened. Toss in the cumin and paprika, and cook for 1 minute, stirring frequently. Mix in the chickpeas, roasted tomatoes, broth, basil, and nutritional yeast. Bring the mixture to a boil.
- Reduce heat to low and simmer until chickpeas are tender, about 30 minutes, then remove from heat and let cool.
- Reserve 2 cups of the soup, set aside, and transfer the rest to a high-powered blender. Puree until smooth, and then combine the mixtures.
- Season with salt and pepper to taste, and serve.
Rachel’s Power Spicing Tip
Looking to get the most out of your chickpeas? Did you know, adding just ½ teaspoon of the Beller Nutrition Vegitude Power spice blend to a cup of cooked chickpeas increases the antioxidant content by nearly 61%?
Consider adding our Vegitude Power spice blend into the soup during step 3 to get the perfect antioxidant boost.
Love This Soup As Much As We Do?
With the right ingredients, souping meals can be a transformative addition to your lifestyle, aiding in your weight loss and nutrition goals.
All of our souping recipes are packed with nutrients and flavor, so if you’re worried about staying full…don’t be! We always make sure our recipes are filled with protein, fiber, and all the essentials so that you feel satiated long after you eat.
Want to find your next favorite souping recipe? Check out our best-selling book with soups for every season! Get your copy of Power Souping today!
