This tomato chickpea soup Healthy lifestyle recipes will help add variety to your diet and use several seasonal ingredients at once. Just one bowl of soup will deliciously feed you and the good bacteria in your gut so those little ones can better take care of your health.
- 🌿10 ingredients
- ⏱25 minutes
- 🥣 4 servings
- 🌱 suitable for vegans
Since 2013, the Atlas biomedical holding has been researching the DNA of intestinal bacteria and knows the secrets of nutrition for the health of the microbiota .
Nutritionists, scientists and biochemists in our team constantly monitor new scientific research, introducing the most relevant and only scientifically reliable information into the results of the Atlas Microbiota Test .
Benefits of soup
It is difficult to imagine another culture where soup would occupy the same place of honor as ours. Nourishing, healthy, tasty. “But your soup is made from only vegetables,” you say, “…you won’t get far with it.”
Indeed, this soup contains only plant products. But you may not have heard about the wonderful properties of fiber .
Fiber or plant fibers are compounds that the human body is not able to digest. Contained in vegetables, fruits, seeds, nuts.
Fiber is divided into soluble and insoluble. The first one, upon contact with water, acquires a viscous gel-like consistency (remember chia seeds), which enhances the feeling of fullness, satisfying hunger for a long time.
Soluble fiber also includes legumes, including the chickpeas from our recipe.
Chickpeas are one of the favorite foods of the intestinal microbiota.
It is a prebiotic that “feeds” beneficial gut bacteria, stimulating their growth and helping maintain bacterial balance.
Bacteria break down fibers, synthesizing useful substances from them – short-chain fatty acids. These molecules influence hormones that control hunger, allowing us to stay full longer.
👆Did you know that Russians consume only 15 g of fiber per day when the norm is 30–35?
You can read more about the benefits of chickpeas in our hummus recipe .
Tomato and chickpea soup recipe
What you will need:
- 800 ml vegetable broth (divided)
- 1/2 yellow onion (finely chopped)
- 1 carrot (small, peeled, finely chopped)
- 2 garlic (large cloves, minced)
- 240 g chickpeas (cooked, washed)
- 180 g diced tomatoes
- 1 tsp. italian herbs
- 1 tsp. sea salt
- 200 g whole grain fusilli
- 30 g spinach (chopped)
What to do with all this:
1. Add 5-6 tbsp to a large saucepan. l. vegetable broth. Heat over medium heat, add onion, carrots and garlic. Cook for 3-5 minutes or until the onion is soft and the broth has evaporated. Add chickpeas, tomatoes, Italian herbs and salt. Continue cooking for another 2-3 minutes.
2. Transfer about half of the chickpea and vegetable mixture to a blender along with 1/3 of the remaining vegetable broth. Grind until smooth. Transfer to the pan along with the remaining broth and stir.
3. Bring the soup to a low simmer and add the pasta (fusilli). Cook until al dente.
4. Remove soup from heat and add spinach, stirring until wilted. If necessary, add salt to taste.
The soup can be stored in the refrigerator in an airtight container for up to three days. Freezing is not recommended.
You can add fresh herbs, freshly ground pepper, and olive oil to taste.
Proper nutrition is the first step towards a healthy microbiota. Would you like to receive the Top 10 healthy foods for the week for bacterial health? The Atlas microbiota test will help you assess the composition of your microflora and understand what exactly your intestines are missing.