Indian chickpea and vegetable soup
Introducing our delicious Indian Chickpea and Vegetable Soup, a perfect blend of health and taste. This soup is bursting with delicious flavors and is not only filling but also incredibly affordable. It is an excellent choice for anyone who wants to enjoy a hearty and nutritious lunch at work. Packed with an abundance of vegetables and protein-rich chickpeas, it provides you with a nourishing energy boost for the day. Whether you’re looking for a convenient meal or just craving a tasty treat, this soup is the ultimate choice that won’t disappoint.
Ingredients
- 1 tbsp vegetable oil
- 1 large onion, chopped
- 1 teaspoon finely grated fresh ginger
- 1 garlic clove, minced
- 1 tbsp garam masala
- 850 ml vegetable broth
- 2 large carrots, quartered lengthwise and chopped
- 400 g canned chickpeas, drained
- 100g green beans, chopped
Tip
Simple Italian broth
Make it an Italian soup by swapping out the ginger
and garam masala for 1 tablespoon chopped rosemary.
Preparation steps
- Heat the oil in a medium saucepan.
- Add the onion, ginger and garlic to the pot.
- Fry the mixture for 2 minutes.
- Add garam masala to the pot and fry for another minute.
- Pour in the broth and add the carrots.
- Let the soup simmer for 10 minutes.
- Add the chickpeas to the pot.
- Using a hand blender, partially puree the soup.
- Stir in the beans and simmer for another 3 minutes.
- If you prefer, you can also pour the soup into a bottle for a portable lunch.
- Alternatively, you can let the soup cool and reheat it in the microwave for lunch.
- Enjoy the soup with naan bread.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 168 | 6g | 0g | 23g | 10g | 6g | 7g | 0.66g |
Equipment and tools
To prepare this Indian chickpea and vegetable soup you will need the following equipment and tools:
- Pot
- dulcimer
- Knife
- grater
- measuring spoon
- tin opener
Allergen information
This Indian chickpea and vegetable soup may contain the following allergens:
- None
Storage and leftovers
If you have any leftovers from this Indian chickpea and vegetable soup, you can store them in an airtight container in the refrigerator. It is recommended to consume leftovers within 2-3 days. To reheat the soup, simply heat it on the stove or in the microwave until warmed through.
Health Benefits of Indian Chickpea and Vegetable Soup
Indian chickpea and vegetable soup is not only a delicious and filling dish, but also has health benefits. This soup is rich in nutritious ingredients such as vegetables and chickpeas that provide essential vitamins, minerals and fiber, making it an excellent choice for a healthy meal.
1. Nutrient-rich vegetables
This soup contains various vegetables including onions, carrots and green beans. This vegetable is packed with essential nutrients like vitamins A, C, and K, as well as potassium, fiber, and antioxidants. Eating a diet rich in vegetables has been linked to numerous health benefits, including a reduced risk of chronic disease.
2. Rich in protein
Chickpeas, a key ingredient in this soup, are an excellent source of plant-based protein. Protein is essential for the growth, repair and maintenance of body tissue. Including protein-rich foods like chickpeas in your diet can help increase satiety, support muscle health, and promote overall well-being.
3. Heart healthy
The use of vegetable oil and the absence of unhealthy saturated fats in this soup make it a heart-healthy choice. High intake of saturated fats has been linked to an increased risk of heart disease. By choosing this soup, you can enjoy a delicious meal without compromising your heart health.
4. Digestive health
The combination of vegetables and chickpeas in this soup provides a good amount of fiber. Fiber plays a crucial role in maintaining a healthy digestive system, promoting regular bowel movements and preventing constipation. It also helps control blood sugar levels and supports weight management.
5. Immune-boosting properties
Ginger and garlic, two aromatic additions to this soup, are known for their immune-boosting properties. Ginger has antimicrobial and anti-inflammatory effects, while garlic contains compounds that boost immune function. These ingredients can help support a strong immune system and protect against common illnesses.
In summary, Indian Chickpea and Vegetable Soup is not only a delicious and filling dish but also offers numerous health benefits. From its nutrient-dense vegetables to its high protein content, this soup is a healthy choice for anyone looking to eat a balanced, healthy diet.
