- Dairy free
- Egg free
- Gluten free
- Lactose free
- Peanut free
- Sesame free
- Soy free
- Wheat free
- Healthier living
- Diabetes friendly
- No added sugar
- High in dietary fibre
- High in protein
- Over 4 serves veg or fruit
Get your daily dose of protein with our healthy seafood and chickpea soup recipe. Packed with nutrients, this soup is the perfect meal for a chilly day.
- Serves4
- Cook time20 minutes
- Prep time10 minutes, + 5 mins cooling
Ingredients
- 1 tbs extra virgin olive oil
- 1 brown onion, finely chopped
- 2 carrots, peeled, chopped
- 2 celery stalks, chopped
- 2 garlic cloves, crushed
- 2 x 400g canned Coles Italian Diced Tomatoes
- 500g Coles deli marinara mix
- 125g can chickpeas, rinsed, drained
- 120g baby spinach leaves
- 1/4 cup shredded basil
- 1/2 cup (80g) chopped almonds, toasted
- 2 tbs basil leaves, extra
Nutritional information
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion, carrot, celery and garlic and cook, stirring, for 5 mins or until onion softens.
Step 2
Add tomato and 4 cups (1 litre) of water and bring to the boil. Reduce heat to low, and simmer, partially covered, for 10 mins or until vegetables are tender. Remove from heat. Set aside for 5 mins to cool.
Step 3
Use a stick blender to blend tomato mixture until almost smooth.
Step 4
Place the soup over low heat. Add the marinara mix, chickpeas, spinach and basil, and cook, stirring occasionally, for 4 mins or until seafood is cooked through.
Step 5
Ladle soup among serving bowls. Top with almonds and extra basil leaves to serve. Season with pepper.
Healthy seafood and chickpea soup
- Serves4
- Cook time20 minutes
- Prep time10 minutes, + 5 mins cooling
Ingredients
- 1 tbs extra virgin olive oil
- 1 brown onion, finely chopped
- 2 carrots, peeled, chopped
- 2 celery stalks, chopped
- 2 garlic cloves, crushed
- 2 x 400g canned Coles Italian Diced Tomatoes
- 500g Coles deli marinara mix
- 125g can chickpeas, rinsed, drained
- 120g baby spinach leaves
- 1/4 cup shredded basil
- 1/2 cup (80g) chopped almonds, toasted
- 2 tbs basil leaves, extra
Description
Get your daily dose of protein with our healthy seafood and chickpea soup recipe. Packed with nutrients, this soup is the perfect meal for a chilly day.
Method
Step 1
Heat the oil in a large saucepan over medium heat. Add the onion, carrot, celery and garlic and cook, stirring, for 5 mins or until onion softens.
Step 2
Add tomato and 4 cups (1 litre) of water and bring to the boil. Reduce heat to low, and simmer, partially covered, for 10 mins or until vegetables are tender. Remove from heat. Set aside for 5 mins to cool.
Step 3
Use a stick blender to blend tomato mixture until almost smooth.
Step 4
Place the soup over low heat. Add the marinara mix, chickpeas, spinach and basil, and cook, stirring occasionally, for 4 mins or until seafood is cooked through.
Step 5
Ladle soup among serving bowls. Top with almonds and extra basil leaves to serve. Season with pepper.