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.

10 servings / 35 min

Prep 15 min / Cook 20 min

  • 2 tsp (10 mL) canola oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1 tbsp (15 mL) curry powder
  • 1 tsp (5 mL) paprika
  •  1/2 tsp (2 mL) ground turmeric
  • Pinch cayenne pepper
  • 3 cups (750 mL) cooked chickpeas
  • 1 can (796 mL/28 oz) no salt added diced tomatoes
  • 1 yellow or green bell pepper, chopped
  • 1 zucchini, chopped
  • 4 cups (1 L) vegetable broth
  • 1/4 cup (50 mL) chopped fresh cilantro
  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.
  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.
  3. Stir in cilantro before serving.

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 info per serving (1 cup)
  • Calories 130
  • Protein 6 g
  • Total Fat 3 g
    • Saturated Fat 0 g
    • Cholesterol 0 mg
  • Carbohydrates 22 g
    • Fibre 6 g
    • Total sugars 7 g
    • Added sugars 0 g
  • Sodium 316 mg
  • Potassium 404 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2016.

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