Nutritious chickpea soup

Chickpea soup is a hearty and nutritious dish that’s perfect for warming up on a chilly day
  • Preparation Time: 15 minutes
  • Cooking Time (if using dried chickpeas): 1 hour 30 minutes
  • Cooking Time (if using canned chickpeas): 45 minutes
  • Total Time: Approximately 2 hours (if using dried chickpeas) or 1 hour (if using canned chickpeas)
  • 240g dried chickpeas, soaked overnight or use canned chickpeas (2 cans)
  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon hot smoked paprika
  • 1/4 teaspoon cayenne pepper (adjust to taste)
  • 1 bay leaf
  • 500g vegetable stock
  • 1 can diced tomatoes (400g)
  • Salt and pepper to taste
  • Fresh parsley or coriander for garnish

Prepare the Chickpeas: If using dried chickpeas, soak them in water overnight. Drain and rinse them before cooking. If using canned chickpeas, rinse and drain them.

Sauté the Aromatics: In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté for about 5 minutes or until the vegetables start to soften.

Add the Spices: Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, cayenne pepper, and bay leaf. Cook for another 2 minutes, allowing the spices to become fragrant.

Simmer with Chickpeas and Tomatoes: Add the soaked (or canned) chickpeas, vegetable stock, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer. If using dried chickpeas, cook for 1 hour 30 minutes or until they are tender. If using canned chickpeas, simmer for 45 minutes.

Season and Serve: Season the soup with salt and pepper to taste. Remove the bay leaf. Ladle the soup into bowls and garnish with fresh parsley or coriander. You can also drizzle a bit of olive oil over the top for added richness.

Serve hot and enjoy!

Per serving

(per serving):

  • Calories: 250
  • Protein: 8g
  • Carbohydrates: 40g
  • Sugars: 8g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 900mg
  • (Nutritional values are approximate and may vary based on specific ingredients and portion sizes.)

In this recipe:

This chickpea soup is not only packed with flavour but also provides a good source of protein, fibre, and essential nutrients. It’s perfect as a comforting meal on its own or served with crusty bread or a side salad for a complete and satisfying dinner.

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