Quick Chickpea Soup

17 Reviews
82% would make this recipe again

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

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Ingredients

??? canola oil ???
??? garlic, minced ???
??? onions, finely chopped ???
??? ground cumin ???
??? turmeric ???
??? chickpeas/garbanzo beans (canned), drained and rinsed ???
??? canned tomatoes (diced) ???
??? vegetable broth ???
??? water ???
??? 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 (380 g)

Amount

% Daily Value

Calories

220

Fat

5 g

8 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

38 g

13 %

Fibre

7 g

29 %

Sugars

3 g

Net Carbs

31 g

Protein

8 g

Vitamin A

16 %

Vitamin C

28 %

Calcium

8 %

Iron

25 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Meat and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

17 Reviews (16 with rating only) 82% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Not only was this soup yummy, it's really easy to make and inexpensive! A winner!

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