Garbanzo or Chickpea Soup (1 Cup)

Keep the chickpea portion moderate and bulk out the soup with non-starchy vegetables such as spinach, zucchini, mushrooms, celery, cauliflower, or cabbage.

Add protein to the meal, such as chicken, turkey, eggs, tofu, tempeh, or plain Greek yogurt, rather than eating the soup alone.

Include a small amount of fat and fiber, such as avocado, olives, chia seeds, ground flaxseed, walnuts, or almonds.

Choose a broth-based recipe without added sugar, flour, potatoes, rice, pasta, or large amounts of high-starch vegetables.

Have the soup with a side salad dressed with olive oil and vinegar or lemon juice, and avoid bread or crackers alongside it.

Eat slowly and take a 10–20 minute easy walk after the meal if appropriate for you.