Delicious vegetable soup with chickpeas, carrots and celery, healthy and easy to prepare

Soup is one of the most comforting and nutritious dishes there is. Not only is it a great way to warm up on cold days, but it's also a delicious way to consume a wide variety of vegetables and legumes. Among the many options that can be prepared, the Vegetable soup with chickpeas, carrots and celery It stands out as a healthy, easy-to-prepare, and flavorful recipe. This dish is not only a source of essential nutrients but is also ideal for those seeking a balanced and light diet.

In this article, we'll explore the benefits of this dish, its nutritional properties, and how to prepare it easily. We'll also discover how each ingredient contributes to this delicious soup, making it a complete and satisfying meal.

What are the benefits of eating carrots with celery?

Carrots and celery are two of the main ingredients in this soup, and their combination offers numerous health benefits. Both vegetables are rich in vitamins, minerals, and antioxidants, making them a perfect duo for keeping your body and mind in top condition.

Carrot properties

• Rich in vitamin ACarrots are known for their high beta-carotene content, an antioxidant that the body converts into vitamin A. This vitamin is essential for healthy vision, the immune system, and skin.
• Dietary fiberCarrots are an excellent source of fiber, which helps improve digestion and prevent problems such as constipation.
• AntioxidantsIt contains compounds that fight free radicals, reducing the risk of chronic diseases such as cancer and heart disease.

Celery properties

• Low in caloriesCelery is very low in calories, making it ideal for those who are dieting or looking to control their weight.
• Rich in vitamin KThis vitamin is essential for blood clotting and mineral metabolism.
• Anti-inflammatoryCelery contains compounds that help reduce inflammation in the body, which can be beneficial for people with arthritis or other inflammatory conditions.

When carrots and celery are combined in a soup, these benefits are enhanced, offering a balanced mix of nutrients that help maintain a healthy body.

How many calories are in a plate of chickpeas with vegetables?

Chickpeas are a very popular legume in many cuisines around the world, and for good reason. They are an excellent source of plant-based protein, fiber, and essential nutrients. Furthermore, they are very versatile and can be combined with a wide variety of vegetables to create nutritious and delicious dishes.

A plate of chickpeas with vegetables Dishes made with carrots, celery, and other vegetables are usually low in calories but high in nutrients. Below is an approximation of the calories in this type of dish:

• Cooked chickpeas: 1 cup of cooked chickpeas contains approximately 225 calories.
• VegetablesCarrots, celery, onions, and other vegetables are very low in calories because they are rich in water and fiber. For example, a medium carrot has only 25 calories, and a stalk of celery contains about 6 calories.
• Total caloriesA generous bowl of chickpea soup with vegetables can range from 250 to 350 calories, depending on additional ingredients such as oils, spices, or other vegetables.

This dish is ideal for those looking for a healthy and balanced diet, as it provides a large amount of nutrients without exceeding the calories.

What are the benefits of eating celery soup?

Celery is a vegetable that, although not always the star of the show, offers numerous health benefits. When included in soups, as in the case of the Celery soup with chickpeas and carrots, its properties become even more accessible and easier to digest.

Benefits of celery in soup

1. HydrationCelery has a high water content, making it ideal for soups, as it helps keep the body hydrated and adds freshness to the dish.
2. Improves digestionCelery contains digestive enzymes that help facilitate the digestive process, reducing the risk of stomach discomfort.
3. Strengthens the immune systemThanks to its vitamin C content and other antioxidants, celery helps to strengthen the body's defenses.
4. It helps control weightIts low calorie and high fiber content make it a perfect ally for those looking to lose weight or maintain it.

In addition, the celery gives the soup a fresh and delicate flavor that perfectly complements the chickpeas and carrots.

How long should you boil vegetable soup?

Cooking vegetable soup is a process that requires attention, especially if we want to maximize the nutrients in the ingredients. The cooking time will depend on the vegetables we use and the desired texture.

Recommended cooking time

• ChickpeasIf using dried chickpeas, it's important to soak them for at least 8 hours before cooking. Then, simmer them for 45 minutes to 1 hour, or until tender.
• Carrots and celeryThese vegetables are usually cooked for 20-25 minutes, or until tender but not too soft.
• Other vegetablesIf we add onion, garlic or other vegetables, it is advisable to sauté them first to enhance their flavors and then cook them with the rest of the ingredients.

The total cooking time for the soup can range from 30 to 50 minutes, depending on the ingredients and the cooking method used.

Tips for cooking a perfect soup

1. Use fresh ingredientsFresh vegetables provide more flavor and nutrients than frozen or canned ones.
2. Don't overcookOvercooked vegetables can lose their vitamins and minerals, so make sure to cook them only until tender.
3. Add spices to tasteYou can season the soup with herbs like oregano, thyme, or parsley to give it more flavor.
4. Serve hotThe soup is tastier when served hot, accompanied by some wholemeal bread or a light salad.

Recipe for preparing vegetable soup with chickpeas, carrots and celery

Now that we've discussed the benefits and tips for preparing this delicious soup, it's time to get started. Here's a simple and nutritious recipe so you can enjoy this dish at home.

Ingredients:

• 1 cup of cooked chickpeas (or 1 can of chickpeas)
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 medium onion, minced
• 2 garlic cloves, minced
• 4 cups of vegetable broth (can be homemade or pasta broth)
• 1 teaspoon oregano
• Salt and pepper to taste
• Olive oil for frying

Instructions:

1. Sauté the vegetablesIn a large pot, heat a little olive oil and sauté the onion, garlic, carrots, and celery until tender and fragrant.
2. Add the chickpeasAdd the cooked chickpeas to the pot and mix well with the vegetables.
3. Add the brothPour the vegetable broth into the pot and bring to a boil.
4. Cook over low heatReduce the heat and cook for 20-25 minutes, or until the vegetables are tender.
5. SeasonAdd salt, pepper and oregano to taste.
6. It servesServe the hot soup, accompanied by some bread or a salad.

This soup is not only delicious, but it's also a great way to include more vegetables and legumes in your diet. With its natural flavors and smooth texture, it's a dish the whole family can enjoy.

In conclusion, the Vegetable soup with chickpeas, carrots and celery It's a dish that combines the best of nature in one bowl. With its numerous health benefits, delicious flavor, and easy preparation, it's an excellent choice for any meal. So don't hesitate to try this recipe and discover why it has become a classic in healthy cooking.