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Pancetta and Chickpea Soup

Photo: Quentin Bacon
Yield Makes 6 servings (serving size: 1 cup soup)

Ingredients

  • 2 tablespoons olive oil
  • 4 ounces thinly sliced pancetta
  • 1 yellow onion, diced
  • 3 garlic cloves, sliced
  • 1 (16-ounce) can peeled tomatoes (with juice)
  • 1 (15.5-ounce) can no-salt-added chickpeas, rinsed and drained
  • 2 cups lower-sodium vegetable broth
  • 8 ounces fregola pasta (or Israeli couscous)
  • Olive oil
  • 1 1/2 teaspoons chopped parsley
  • 1/8 teaspoon pepper

Nutrition Information

  • calories 310
  • fat 12 g
  • satfat 3 g
  • monofat 6 g
  • polyfat 2 g
  • protein 11 g
  • carbohydrate 44 g
  • fiber 4 g
  • cholesterol 13 mg
  • iron 2 mg
  • sodium 644 mg
  • calcium 50 mg

How to Make It

  1. Heat a medium saucepan over medium heat; add 2 tablespoons olive oil to pan. Add pancetta; cook over medium heat 5 minutes. Add diced onion; cook until soft, about 5-7 minutes. Add garlic to pan; cook about 3 minutes. Blend tomatoes (with juice) with an immersion blender until smooth. Add tomatoes, chickpeas, and vegetable broth to onion mixture; bring to a gentle boil. Cook 10 minutes. In a large pan, cook pasta until al dente (1 minute less than package instructions); drain. Add pasta to tomato mixture; ladle into 6 bowls. Serve with a splash of olive oil, chopped parsley, and pepper.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.