Quick Chickpea Soup

Quick Chickpea Soup

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

3 servings
Preparation 5 min
Cooking 10 min

230 calories per serving 


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
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

5 g

8 %

Saturated 0.5 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

15 %

Vitamin C

30 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Soups | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat

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