Hearty Chickpea Soup

It took me a long time to really get on the soup bandwagon. I typically viewed them as over-salted, condensed, unhealthy liquid meals. .

It wasn’t until I started cooking soups myself at home that I began to see the light! Soups can be a great meal (or part of a meal) when made with low sodium broths, vegetables, beans/lentils, great spices and lean proteins (turkey sausage, chicken, fish, etc). I love adding a little heat, since spice can add a lot of flavor to food instead of relying on heavy creams.

This was my first time making this Hearty Chickpea Soup that I originally found on Pinterest (seriously, what did we do before Pinterest!!) and it did not disappoint! It was so flavorful and hearty, it went perfect with the thai red curry chicken I made for dinner.

 

The original recipe can be found here (Julian the Thinker ). I made a few small changes from the original recipe (based on what ingredients I forgot to get at the store) and calculated the nutritional analysis at the bottom of the recipe.

Heart Chickpea Soup

Prep Time: 10 mins
Cook Time: 25 mins
Yields: 2 bowls

Ingredients

  • 1 can Chickpeas (aka Garbanzo Beans), rinsed and drained
  • 1 can diced tomatoes
  • 1 cup Coconut Milk
  • 3 cloves garlic, minced
  • 1 inch piece ginger, grated
  • 1 shallot, diced
  • Zest of 1 Lime
  • 1 tsp Cumin
  • 1 tsp Turmeric
  • 2 tsp Garlic Chili Paste (reduce to 1 tsp if you don't like it too spicy)
  • 1 tsp Curry Powder
  • Dash of Salt & Pepper
  • 1 tablespoon Olive Oil

Method

  1. In a large stockpot (or cast iron pot), heat 1 olive oil over medium heat
  2. 2. Add shallots and ginger and sauté for 4-5 minutes
  3. 3. Add garlic and sauté for another 2 minutes
  4. 4. Add cumin, turmeric, curry powder and garlic chili paste and sauté until fragrant (about 3 minutes)
  5. 5. Add zest of lime and tomatoes and heat, stirring occasionally, for 5 minutes
  6. 6. Add coconut milk and beans and cook for another 5 minutes
  7. 7. Season with salt and pepper
  8. 8. Ladle into bowl and garnish with chopped Italian parsley

Nutritional Information

The Chickpeas can easily be substituted for white kidney beans or even lentils (for those that don't care for chickpeas...you know who you are) Nutritional Analysis (per serving)* Total Calories ~ 450 calories Total Fat ~ 20 grams Total Protein ~ 15 grams Total Fiber ~ 12 grams Total Sugars ~ 2 grams This soup is a good source of protein, high in fiber and low in sugar. While coconut milk is high in saturated fat, it is classified as a Medium Chain Triglyceride which is actually metabolized easily in the body for fuel. Therefore, it doesn't stick around to raise cholesterol levels. *Disclaimer: The nutrition analysis provided is an educated estimate but may vary slightly due to brands and specific products used.

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