Chickpea & Sausage Soup | Cook For Your Life
Chickpea Sausage Soup

Chickpea & Sausage Soup

4
Rated 4 out of 5
4 out of 5 stars (based on 34 reviews)

Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

This Chickpea & Sausage Soup is a perfect example of what’s called ‘cucina povera’ or ‘cooking of the poor.’ It uses simple, low-cost ingredients to make a hearty soup that’s wonderfully simple and totally...


Ingredients


  • 3 tablespoons olive oil
  • ⅔ pound mild or hot Italian chicken or turkey sausages squeezed out of their casings (see Chef Tips)
  • 1 medium onion, chopped
  • 1 celery rib, cut into ½ inch dice
  • 1 medium carrot, peeled and cut into ½-inch dice
  • 4 sprigs of thyme
  • Salt and pepper, to taste
  • 1 (14 ounce) can chickpeas, drained and rinsed
  • 4 cups low-sodium chicken broth or water
  • Juice from 1 lemon
  • 1 cup chopped spinach or arugula
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Nutrition Facts

Calories

415 cals

Fat

21 g

Saturated Fat

4 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

11 g

Carbohydrates

33 g

Sugar

7 g

Fiber

9 g

Protein

27 g

Sodium

1174 mg

Directions

  1. Heat 1 tablespoon of oil in a Dutch oven or heavy bottomed pot over medium-high. Add the sausage, and cook, breaking up with a wooden spoon. Once well browned, pour the sausage onto a plate lined with paper towels. Set aside.
  2. In the same pot, add the remaining 2 tablespoons of olive oil. Sauté the onions, celery, carrot, thyme, salt, and pepper over medium-high heat. Cook until the onions have turned translucent. Add the chickpeas and cook for another 5 minutes.
  3. Add the water or broth and bring to a boil. Simmer for 20 minutes.
  4. Puree half of the soup, then return to the pot. Stir in the sausage, lemon juice, and chopped spinach or arugula. Taste for seasoning and serve.

Chef Tips

If you buy your sausages by the piece, there are usually about 5 to a pound. For this recipe, a rule of thumb is: use 1 sausage for 2 servings, 3 for 4 servings, and 4 for 6 servings. Always use fresh sausages and not the pre-cooked, smoked varieties.

Always drain and rinse canned beans to remove the salt before adding them to your dishes. Even the salt content of most low-sodium beans is too high per serving. Check nutrition labels.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Comments

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Rated 4 out of 5
January 13, 2022
anonymous

No Title

Rated 4 out of 5
December 10, 2021
anonymous

No Title

Rated 4 out of 5
November 22, 2021
anonymous

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