⏱ 40 min totalChickpea Farro Soup
Per 1 serving · 608 g · 16 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs45g51% of calories
- Fat12g31% of calories
At a glance
One serving of Chickpea Farro Soup (608 g) has 341 calories, with 16 g of protein, 45 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (32% DV), dietary fiber (41% DV) and Vitamin A (27% DV). Keep an eye on sodium, which provides 66% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber41%
- Vitamin A27%
- Vitamin C36%
- Vitamin K44%
- Thiamine106%
Good source of
10–19% of the daily value
- Vitamin E17%
- Niacin12%
- Folate (B9)17%
- Pantothenic acid15%
- Choline10%
- Potassium16%
Watch
20%+ of the daily value
- Sodium66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅛ cup uncooked Farro
½ tbsp Olive oil
¼ medium Onion
¼ large Carrots
¼ strip Celery
½ cloves, minced Garlic
½ leaf Bay leaf
7 oz Vegetable broth
⅞ cup Tomatoes
1 ½ tbsp Parmesan cheese
3 ¾ oz Chickpeas
⅛ tsp, ground Basil
⅛ tsp, ground Oregano
¼ cup Spinach- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Cook the farro according to the package directions; drain and set aside.
- 2
Warm the olive oil in a large pot over medium-high heat.
- 3
Add the chopped onion, carrot, and celery. Cook, stirring occasionally, until softened, about 5 minutes.
- 4
Stir in the minced garlic and bay leaves and cook until fragrant, about 1–2 minutes.
- 5
Pour in the vegetable broth and diced tomatoes, then add the chickpeas, dried basil, and dried oregano. Bring to a gentle simmer and cook uncovered for about 10 minutes to meld flavors.
- 6
Stir in the cooked farro and spinach and simmer just until the spinach wilts, 1–2 minutes. Season to taste with salt and black pepper; remove bay leaves.
- 7
Ladle into bowls and garnish with shredded Parmesan cheese. Serve hot.
Vitamins & minerals
Amounts for 1 serving (608 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 247 μg | 27% |
| Vitamin C | 32 mg | 36% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 1 mg | 106% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 242 mg | 24% |
| Iron | 4 mg | 55% |
| Potassium | 764 mg | 16% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 197 mg | 28% |
| Zinc | 1 mg | 13% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 48% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 626 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,449 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,329 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Chickpea Farro Soup?
One serving of Chickpea Farro Soup (1 serving) has 341 calories, which works out to 56 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Chickpea Farro Soup high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpea Farro Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpea Farro Soup?
1523 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Farro Soup?
8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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