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Quick Chickpea Soup

15 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
230 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Heart-healthy

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, low sodium 260 g
1 cup chicken broth, low-sodium 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

230

Fat

5 g

8 %

Saturated 0.6 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

38 g

13 %

Fibre

7 g

29 %

Sugars

3 g

Protein

9 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, Selenium, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Magnesium, Phosphorus, Potassium, Vitamin A, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Vitamin B6
Diet-related health claims  :
Heart-healthy

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

15 Reviews (15 with rating only ) 92% would make this recipe again

This recipe is in the following categories

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