Tomato, Chickpea & Zucchini Soup
Preparation time is 5minutes
Cook time is 25minutes
Total time is 30minutes
Serve is for 4 people
Difficulty level: 3 out of 4
8 Ingredients
Number of servings
4
- 1 large brown onion, finely diced
- 2 large zucchini, trimmed, grated
- 400grams diced Italian tomatoes
- 420grams chick peas, drained and rinsed
- 4 cup vegetable stock
- 100grams parmesan, finely grated
- 1tablespoons olive oil
- 2 clove garlic, crushed
Nutrition per serving
1510kJ / 360Cal
1510 Kilojoules or 360 Calories
17% of daily energy intake*
Protein
20.2grams
Fat
19.8grams
Carbs
22.0grams
Sugars
9.5grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Preheat oven to 180°C.
Step 2 of 4
Heat oil in a large saucepan over medium heat. Add onion and cook for 3-4 minutes or until soft. Add garlic and cook for a further minute. Add tomatoes and vegetable stock. Bring to the boil, stirring occasionally.
Step 3 of 4
Add chickpeas and zucchini to soup. Return to the boil. Reduce heat to low and simmer for 4 minutes or until heated through. Serve with parmesan wafers.
Step 4 of 4
To make the parmesan wafers; line 2 baking trays with baking paper. Draw 7cm circles on baking paper. Sprinkle a layer of parmesan into the marked circles. Bake for 10 minutes or until cheese is melted and golden. Stand for 5 minutes before removing from tray.
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