⏱ 45 min totalChickpea Orzo Soup
Per 1 serving · 767 g · 13 ingredients
of a 2,000 cal day
- Protein17g15% of calories
- Carbs61g57% of calories
- Fat13g28% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea Orzo Soup (767 g) has 430 calories, with 17 g of protein, 61 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (33% DV), dietary fiber (33% DV) and Vitamin A (45% DV). Keep an eye on sodium, which provides 113% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber33%
- Vitamin A45%
- Vitamin K57%
- Vitamin B647%
- Iron34%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E12%
- Folate (B9)15%
- Pantothenic acid12%
- Potassium12%
- Magnesium11%
Watch
20%+ of the daily value
- Sodium113%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ tbsp Olive oil
¼ medium Onion
¾ medium Carrots
¾ stalk, medium Celery- 🥄⅛ tsp Salt
⅛ tsp Black pepper
1 cloves, minced Garlic
½ cup Chickpeas
¼ leaf Bay leaf
2 cup Vegetable broth
¼ tbsp Lemon juice
¾ tbsp Parsley
¼ cup dry Orzo
Directions
- 1
Warm the olive oil in a large stockpot over medium-low heat. Add the diced onion, carrots, celery, salt, and pepper; cook, stirring occasionally, until the vegetables soften, about 10 minutes. Stir in the minced garlic and cook until fragrant, about 30 seconds.
- 2
Add the chickpeas, bay leaf, 7 cups of the vegetable broth, and the orzo. Bring to a boil, then reduce to a gentle simmer and cook, stirring occasionally, until the orzo is al dente, about 8 minutes.
- 3
Stir in the lemon juice and parsley. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed. Add the remaining 1 cup broth if you prefer a thinner, brothy soup, and serve.
Vitamins & minerals
Amounts for 1 serving (767 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 402 μg | 45% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 68 μg | 57% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 60 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 48 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 3 mg | 34% |
| Potassium | 583 mg | 12% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 134 mg | 19% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 50% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,591 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,028 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 430 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Chickpea Orzo Soup?
One serving of Chickpea Orzo Soup (1 serving) has 430 calories, which works out to 56 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Chickpea Orzo Soup high in protein?
It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 15% 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 Orzo Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 57% 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 Orzo Soup?
2603 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Orzo Soup?
3.8 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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