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Pasta and Chickpea Chowder

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Pasta and Chickpea Chowder

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Course: Main Course
Cuisine: American
Keyword: chickpeas, chowder, dairy free, lowfat, pasta, turkey
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 servings
Calories: 397kcal


  • 1 medium carrot
  • 1 stalk celery
  • 1 medium onion
  • 2 clove garlic
  • 8 ounce bowtie (farfalle) pasta, dry
  • 2 tablespoon olive oil
  • 1/4 cup flour, all-purpose
  • 1/2 tablespoon Italian Seasoning
  • 1/8 teaspoon cayenne or red pepper
  • 1/8 teaspoon black pepper, ground
  • 3 1/2 cup chicken broth, low-sodium
  • 15 ounce chickpeas (garbanzo beans), canned
  • 14 1/2 ounce stewed tomatoes, canned
  • 3 slice turkey bacon

Serve With

  • 4 medium orange


  • Thinly slice carrot, chop celery and onion, and mince garlic.
  • Cook pasta according to package directions. Rinse, drain and set aside.
  • Meanwhile, heat oil in Dutch oven over medium-high heat. Add carrot, celery, onion and garlic. Cook and stir for 5-6 minutes or until vegetables are crisp tender.
  • Stir in flour, Italian seasoning, cayenne, and black pepper until well-blended. Gradually stir in broth and bring to a boil, stirring frequently.  Allow to boil for 1 minute, stirring constantly. Reduce heat to medium and stir in cooked pasta, rinsed and drained chickpeas and undrained tomatoes. Cook for 5 minutes or until heated through.
  • Meanwhile, add bacon to a skillet over medium-high heat. Cook for 6-7 minutes or until crisp.
  • Serve soup topped with crumbled bacon and oranges on the side.
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Calories: 397kcal | Carbohydrates: 67g | Protein: 15g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 479mg | Fiber: 11g | Sugar: 5g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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