Chickpea Soup

Chickpea Soup

Chickpea soup is a delightful and nutritious dish that brings warmth and comfort to the table. Originating from various cuisines around the world, especially Mediterranean and Middle Eastern, this soup is not only flavorful but also packed with health benefits.

Chickpeas, also known as garbanzo beans, are a fantastic source of protein, fiber, and essential vitamins and minerals, making them an excellent choice for vegetarians and vegans.

This chickpea soup recipe is simple yet versatile, allowing you to customize it according to your taste preferences. It combines the hearty goodness of chickpeas with a medley of vegetables and aromatic spices, resulting in a rich, savory broth that’s perfect for any season.

Whether served as a main course or a side dish, this soup is sure to impress your family and friends. Let’s explore how to make this wholesome chickpea soup!

Ingredients

For the Soup:

• 2 cups dried chickpeas (or 3 cans of canned chickpeas, drained and rinsed)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper (red or green), diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon ground coriander
• ¼ teaspoon cayenne pepper (optional, for heat)
• 6 cups vegetable broth (or chicken broth for non-vegetarian option)
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 bay leaf
• Juice of 1 lemon
• Fresh parsley or cilantro, for garnish
• Pita bread or crusty bread, for serving

How to Make Chickpea Soup

Step 1: Prepare the Chickpeas

If using dried chickpeas:

Soak the Chickpeas: Rinse the dried chickpeas under cold water and soak them in a large bowl of water overnight or for at least 8 hours. This will help soften them and reduce cooking time.

Cook the Chickpeas: After soaking, drain and rinse the chickpeas again. In a large pot, cover the chickpeas with fresh water and bring to a boil. Reduce the heat and simmer for about 1.5 hours or until tender. Drain and set aside.

If using canned chickpeas:

Simply drain and rinse the canned chickpeas and set them aside for later use.

Step 2: Sauté the Vegetables

In a large pot, heat 2 tablespoons of olive oil over medium heat.

Add the diced onion and sauté for about 3-4 minutes until softened and translucent.

Add the minced garlic, diced carrots, celery, and bell pepper. Sauté for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 3: Add Spices and Broth

Stir in the ground cumin, smoked paprika, ground coriander, cayenne pepper (if using), salt, and black pepper. Cook for about 1 minute to toast the spices and enhance their flavors.

Pour in the vegetable broth and add the diced tomatoes with their juices. Stir to combine, then add the cooked or canned chickpeas and the bay leaf.

Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for 20-30 minutes, allowing the flavors to meld together.

Step 4: Blend the Soup (Optional)

After simmering, you can choose to blend part or all of the soup for a creamier texture. Use an immersion blender to puree the soup to your desired consistency. If you prefer a chunkier soup, blend only half and leave the rest whole.

If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender, blending until smooth.

Step 5: Final Seasoning and Serving

Once blended (if desired), return the soup to the pot and stir in the lemon juice. Taste and adjust the seasoning with more salt and pepper if needed.

Ladle the soup into bowls and garnish with freshly chopped parsley or cilantro.

Serve hot with pita bread or crusty bread for dipping.

Chef’s Note

Customization: This soup is incredibly versatile. Feel free to add other vegetables like spinach, kale, or zucchini for added nutrition. You can also vary the spices according to your taste, such as adding turmeric or curry powder for a different flavor profile.

Make it Ahead: Chickpea soup can be made a day in advance, and it often tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator and reheat on the stove over medium heat until warmed through.

Freezing: The soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information (per serving, based on 8 servings)

• Calories: 220
• Protein: 12g
• Carbohydrates: 35g
• Dietary Fiber: 9g
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 350mg
• Vitamin A: 70% DV
• Vitamin C: 25% DV
• Iron: 15% DV
• Calcium: 6% DV

Chickpea soup is not only delicious but also a powerhouse of nutrition. It provides a good balance of protein and fiber, making it filling and satisfying. The vegetables contribute essential vitamins and minerals, while the chickpeas offer heart-healthy benefits.

This chickpea soup is perfect for any occasion, whether you’re looking for a quick weeknight dinner or a warm and hearty meal on a cold day. Enjoy making this nourishing dish and savor the delightful flavors that come together in every bowl!

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