Ingredients
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2 teaspoons extra-virgin olive oil
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2 cloves garlic, finely chopped
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1 14-ounce can plum tomatoes, drained
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1 large sprig fresh rosemary, or 1 1/2 teaspoons crushed dried
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2 15-ounce cans reduced-sodium beef broth
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2 cups water
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2 19-ounce cans chickpeas, rinsed, divided
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6 ounces whole-wheat elbow macaroni, or cavatappi
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½ teaspoon freshly ground pepper
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1/3 cup grated Pecorino Romano, or Parmesan cheese
Directions
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Heat oil in a large pot over low heat. Add garlic and cook, stirring, until golden, about 1 minute. Add tomatoes and rosemary; simmer for 5 minutes, crushing tomatoes with a fork or potato masher. Pour in broth and water; bring to a simmer over medium heat.
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Meanwhile, mash 1 cup chickpeas in a small bowl with a fork or potato masher. Stir the mashed chickpeas, pasta and pepper into the tomato-broth mixture. Simmer, uncovered, until the pasta is tender, 8 to 10 minutes or according to package directions. Stir in the remaining whole chickpeas and heat through. If using fresh rosemary, remove the sprig. Serve the soup with a sprinkling of grated cheese.
Nutrition Facts (per serving)
307 | Calories |
5g | Fat |
54g | Carbs |
14g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 307 | |
% Daily Value * | |
Total Carbohydrate 54g | 19% |
Dietary Fiber 10g | 34% |
Total Sugars 3g | |
Protein 14g | 27% |
Total Fat 5g | 6% |
Saturated Fat 2g | 8% |
Cholesterol 9mg | 3% |
Vitamin A 33IU | 1% |
Vitamin C 5mg | 6% |
Folate 106mcg | 26% |
Sodium 657mg | 29% |
Calcium 57mg | 4% |
Iron 3mg | 16% |
Magnesium 80mg | 19% |
Potassium 386mg | 8% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.