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Quick Chickpea Soup

65 Reviews
92% would make this recipe again

An all-in-one soup, with easily available ingredients, and ready in no time.

Preparation : 5 min Cooking : 10 min
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

1 tbsp canola oil 15 mL
1 clove garlic, minced
1/2 onions, finely chopped 100 g
1 tsp ground cumin 2 g
1 tsp turmeric 3 g
1 2/3 cup chickpeas/garbanzo beans (canned), drained and rinsed 420 mL
1 cup canned tomatoes (diced) 260 g
1 cup chicken broth 250 mL
1 cup water 250 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Heat the oil in a saucepan over medium-low heat. Add the finely chopped garlic and onion then sauté 2-3 min until translucent, taking care not to let them burn.
  2. Drain and rinse the chickpeas, then add them to the saucepan. Stir in the spices, tomatoes, broth and water. Bring to a boil, then lower the heat and cook 7-8 min. Add salt and pepper to taste.
  3. Purée the soup in a blender, then ladle it into bowls and serve.

Nutrition Facts Table

per 1 Serving (380g)

Amount

% Daily Value

Calories

220

Fat

5 g

8 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

590 mg

25 %

Carbohydrate

38 g

13 %

Fibre

7 g

29 %

Sugars

3 g

Protein

8 g

Vitamin A

16 %

Vitamin C

28 %

Calcium

8 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Iron, Magnesium, Potassium, Vitamin A, Zinc
Excellent source of  :
Fibre, Folacin, Manganese, Vitamin B6

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Meat and Alternatives 1
Fats ½

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Members' Reviews

65 Reviews (62 with rating only ) 92% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
mmv686
january 07, 2012 | I would make this recipe again

I liked this soup but found it quite bland. The next time I will spice it up using ideas from the `spicy lentil soup`recipe. This has potential.

Useful 0
AlexandStevie
november 16, 2009 | I would make this recipe again

I, too, noticed the tomato dilemma. My daughter and I are going to try it with 2 small tomatoes.

Useful 0
jozzie
november 16, 2009 | I would make this recipe again

This recipe was great! So easy and so quick! My 2 year old even liked it :) Next time I make it I will add more garlig though but thats just me I LOVE garlic. Also, the ingredient list calles for diced tomatoes but no where in the directions does it tell you what to do with them.

Useful 2

This recipe is in the following categories

Beans/Legumes | Soups | High Iron | Low Saturated Fat | Halal | High Fibre | Low Cholesterol | Kosher

Top Reviews

View All Reviews
jozzie
november 16, 2009 | I would make this recipe again

This recipe was great! So easy and so quick! My 2 year old even liked it :) Next time I make it I will add more garlig though but thats just me I LOVE garlic. Also, the ingredient list calles for diced tomatoes but no where in the directions does it tell you what to do with them.

Useful 2
mmv686
january 07, 2012 | I would make this recipe again

I liked this soup but found it quite bland. The next time I will spice it up using ideas from the `spicy lentil soup`recipe. This has potential.

Useful 0
AlexandStevie
november 16, 2009 | I would make this recipe again

I, too, noticed the tomato dilemma. My daughter and I are going to try it with 2 small tomatoes.

Useful 0