A comforting, fiber-rich bowl ideal for supporting digestion, immune function, and steady energy. This plant-powered dish blends tender vegetables, chickpeas, and warming spices into a satisfying, complete meal.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 25 minutes
- Total time: 35 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 cup cooked or canned chickpeas (rinsed and drained)
- 1½ cups crushed tomatoes (no added sugar)
- 3½ cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon turmeric
- Salt and black pepper to taste
- 1 handful fresh spinach or kale
- Juice of ½ lemon (optional)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic; sauté for 2–3 minutes until fragrant.
- Stir in carrots and celery; cook for 5 minutes.
- Add zucchini, chickpeas, tomatoes, broth, cumin, paprika, turmeric, salt, and pepper.
- Bring to a boil, reduce heat, and simmer for 20 minutes.
- Stir in spinach or kale during the last 3 minutes.
- Finish with fresh lemon juice before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 7 g |
| Carbohydrates | 25 g |
| Fiber | 8 g |
| Fat | 7 g |
| Iron | ~15% DV |
| Vitamin A | ~60% DV |
| Folate | ~35% DV |
Evidence-Based Health Benefits
1. Supports gut health and satiety
Chickpeas and vegetables provide both soluble and insoluble fiber, promoting healthy digestion and long-lasting fullness.
Reference: Slavin JL, Nutrition Reviews, 2005.
2. Anti-inflammatory and immune-supporting
Turmeric, garlic, and leafy greens contain bioactive compounds that modulate inflammation and oxidative stress.
Reference: Aggarwal et al., Biochemical Pharmacology, 2007.
3. Helps regulate blood sugar and cholesterol
Legumes like chickpeas have a low glycemic index and can improve lipid profiles and insulin sensitivity.
Reference: Jenkins et al., Archives of Internal Medicine, 2012.
Tips for Best Results
- Use homemade vegetable broth to enhance flavor naturally.
- Add a bay leaf or thyme sprig for deeper aromatic notes.
- Double the batch and freeze in individual portions.
- For a creamy texture, blend a portion of the soup before adding the greens.
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