Chunky chickpea soup
This hearty chunky soup almost eats like a stew. With hints of curry this is delicious served with a dollop of yogurt and toasted whole wheat naan.
130 cal
Serves 10
Prep time
0h 15m
Cook time
0h 20m
Total time
0h 35m
Ingredients
Directions
-
Step 1
In a soup pot, heat oil over medium heat; cook onion, garlic and ginger for 3 minutes or until softened. Stir in curry powder, paprika, turmeric and cayenne to coat. -
Step 2
Add chickpeas, tomatoes, pepper and zucchini. Pour in broth and bring to a boil. Reduce heat and simmer gently for about 20 minutes or until vegetables are very tender and flavours marry. -
Step 3
Stir in cilantro before serving.
Tips
-
How to cook chickpeas
Cover 2 cups (500 mL) dry chickpeas in 8 cups (2 L) of water. Let stand overnight. Drain well and rinse. Place chickpeas in large pot filled with water. Bring to the boil; reduce heat and simmer for about 40 minutes or until chickpeas are tender to the bite. Drain well and rinse with cold water. Let cool completely and refrigerate for up to 2 days or freeze for up to 2 weeks. Measure out what you need for your recipes. This will give you about 6 cups (1.5 L) of cooked chickpeas.
Nutritional information
Per serving (1 cup / 250 ml)
- Calories
- 130
- Protein
- 6 g
- Sodium
- 316 mg
- Potassium
- 404 mg
- Total fat
- 3 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 22 g
- Fibre
- 6 g
- Sugars
- 7 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.
