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Chickpea soup (VEGAN LOW FODMAP)

Thursday, June 04, 2026
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Portions
4
Ingredients
or30 grams of olive oil
or5 grams of garlic
or200 grams of carrot, raw
or200 grams of kale, rawor200 grams of spinach, raw
or140 grams of tomatopuree
or300 grams of pasta, (buckwheat/mais)
or200 grams of broccoli (flowers no stems), raw
or300 grams of chickpea, canned
Preparation
1.
Clean the vegetables. Cut the carrots into small cubes, cut the kale into strips, and divide the broccoli into small florets.
2.
Sauté the garlic in the olive oil and remove it from the oil after a few minutes.
3.
Add the diced carrots and cook for 6–7 minutes. You may also add the cleaned and cut green part of the spring onions at this stage (optional). Add the tomato paste to the oil and the carrots for a few minutes.
4.
Add the kale, 1 to 1.5 litres of warm water and the herbs,
5.
Let the soup simmer for about 7 minutes, then add the pasta.
6.
Add the broccoli during the last 8 minutes of the pasta's cooking time. Otherwise, the florets will become too soft.
7.
Rinse and drain the chickpeas. When the soup is almost ready, stir in the chickpeas. If you are using spinach instead of kale, add it at this stage as well.
8.
Add extra water if needed and season generously with black pepper (and salt, if desired).
Nutritional information
Per 100 gPer portion (344 g)% DRI
Energy140 kcal481 kcal24 %
Protein6 g21 g41 %
Carbohydrate20 g70 g27 %
Sugars0 g1 g1 %
Fat4 g12 g18 %
Fatty acids, total saturated1 g2 g10 %
Fiber5 g17 g68 %
Sodium94 mg322 mg13 %
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FELIZ Nutrition
FELIZ Nutrition
Without strict rules, but with small, smart adjustments that really work!
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