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Spring chickpea minestrone

Spring chickpea minestrone

https://www.coop.co.uk/recipes/spring-chickpea-minestrone

Swap pasta for chickpeas in this easy soup that's low in saturated fat and packed with spring veg.

  • Feeds 2 Feeds 2
  • Ready in 30 minutes

Each serving contains

  • Energy
    21%
    1726kj 411kcal
  • Fat
    Med 18%
    12.9g
  • Saturates
    Low 11%
    2.1g
  • Sugar
    Low 7%
    5.9g
  • Salt
    Low 8%
    0.5g

% of adult’s reference intake | Carbohydrates per serving : 50g

Ingredients

  • 1 tbsp Co-op olive oil
  • ½ onion, quartered
  • 1 tsp fennel seeds
  • 1 garlic clove, crushed
  • ½ x 25g pack flat leaf parsley, stems intact
  • Zest and juice of ½ lemon
  • 100g Tenderstem® broccoli
  • 80g frozen Co-op British garden peas
  • 50g Co-op sliced spring greens
  • 400g can Co-op chickpeas, drained and rinsed
  • 2 slices Co-op Irresistible sourdough bloomer, toasted, to serve

Method

  1. Heat half the oil in a large nonstick saucepan and add the onion. Cook on a medium-high heat for 4-5 mins, remove from the pan and set aside. In the same pan, heat the remaining oil. Add the fennel seeds and garlic, then season. Fry on a low heat for 2 mins.
  2. Return the cooked onion to the pan, along with 800ml water and the parsley. Bring to the boil, then simmer for 15 mins. Carefully transfer the soup to a food processor and blitz until smooth.
  3. Stir in the lemon juice, broccoli, peas, spring greens and chickpeas, then season. Cook for 7-8 mins, or until the broccoli is tender. Garnish with the lemon zest, then serve with the sourdough on the side.

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