⏱ 25 min totalGarbanzo Bean Soup
Per 1 serving · 318 g · 7 ingredients
of a 2,000 cal day
- Protein16g19% of calories
- Carbs55g64% of calories
- Fat6.3g16% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Garbanzo Bean Soup (318 g) has 328 calories, with 16 g of protein, 55 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (33% DV), dietary fiber (54% DV) and thiamine (40% DV). Keep an eye on sodium, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber54%
- Thiamine40%
- Vitamin B698%
- Folate (B9)20%
- Pantothenic acid22%
Good source of
10–19% of the daily value
- Niacin13%
- Choline15%
- Calcium11%
- Potassium11%
Watch
20%+ of the daily value
- Sodium33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ dash Black pepper
¼ tbsp Rosemary
¼ tsp Olive oil- 🥄¼ dash Salt
1 oz Whole wheat pasta
¼ can Tomatoes
1 cup Chickpeas
Directions
- 1
Combine the tomatoes, olive oil and 3 cups (about 1 1/2 cans) of the beans in a large saucepan. Bring to a boil. Puree the remaining 1 cup (1/2 can) of garbanzo beans using a blender or food processor, and stir into the saucepan. Place the sprigs of rosemary into the pan without breaking off the leaves. The sprigs will be removed before serving.
- 2
Add pasta and simmer until pasta is soft, stirring gently to prevent sticking. Remove rosemary, and season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (318 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 μg | 1% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 98% |
| Folate (B9) | 80 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 112 mg | 11% |
| Iron | 4 mg | 54% |
| Potassium | 500 mg | 11% |
| Magnesium | 111 mg | 26% |
| Phosphorus | 274 mg | 39% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 60% |
| Manganese | 3 mg | 124% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 138 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,205 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 328 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Garbanzo Bean Soup?
One serving of Garbanzo Bean Soup (1 serving) has 328 calories, which works out to 103 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Garbanzo Bean Soup high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 19% 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 Garbanzo Bean Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garbanzo Bean Soup?
763 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garbanzo Bean Soup?
1.2 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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