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Pancetta and Chickpea Soup

Health MARCH 2011

  • 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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 310
  • Fat: 12g
  • Saturated fat: 3g
  • Monounsaturated fat: 6g
  • Polyunsaturated fat: 2g
  • Protein: 11g
  • Carbohydrate: 44g
  • Fiber: 4g
  • Cholesterol: 13mg
  • Iron: 2mg
  • Sodium: 644mg
  • Calcium: 50mg
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Pancetta and Chickpea Soup recipe

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