Heart Healthy Spinach and Chickpea Soup

Name: Heart Healthy Spinach and Chickpea Soup
Total time: 30 min
Yield: 4
Ingredients: 1 Tbsp olive oil; 3 garlic cloves, minced; 1 small onion, chopped; 4 cups fat-free, low-sodium chicken broth; 2 cups water; 1 tsp lemon zest; 3/4 cup multigrain orzo; 1 cup (15 oz) no-salt-added chickpeas, rinsed and drained; 1 tsp chopped fresh basil; 1 Tbsp lemon juice; 1/2 tsp black pepper; 1/8 tsp salt; 1 package (6 oz package each) fresh baby spinach; 1/4 cup grated Parmesan cheese

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Diabetic | Mediterranean

Photo Credit: Baldwin Publishing Staff Photographer

Brighten your dinner table with this heart healthy spinach and chickpea soup, a tangy and satisfying meal the whole family will love. Packed with fresh spinach, no-salt chickpeas, and a zesty touch of lemon, this comforting soup is low in sodium and perfect for heart-smart eating.

For more delicious ideas, explore our Heart Healthy Soup Recipes.

Total Time

30 minutes

Servings

4

Calories

259

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How to Make Spinach and Chickpea Soup

Step 1

In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 1 to 2 minutes, or until onion is softened. Add chicken broth and water and bring to a boil.
Step 2

Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.
Step 3

Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.
Step 4

Serve topped with Parmesan cheese.

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Nutrition Facts

Serving Size:

1 cup

259

Calories

6

g

Fat

6

mg

Cholesterol

333

mg

Sodium

37

g

Carbs

2

g

Sat. Fat

7

g

Fiber

13

g

Protein

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Try More Heart Healthy Soup Recipes

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Heart Healthy Spinach and Chickpea Soup

Ingredients

How to Make Spinach and Chickpea Soup

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

Try More Heart Healthy Soup Recipes

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