Quick Chickpea Soup

76 Reviews
93% would make this recipe again

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

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Preparation : 5 min Cooking : 10 min
220 calories/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 (diced) 260 g
1 cup chicken broth 250 mL
1 cup water 250 mL
1 pinch salt [optional] 0.2 g
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 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

590 mg

25 %

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 :
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

76 Reviews (73 with rating only) 93% would make this recipe again
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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

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

This recipe was great! So easy and so quick! My 2 year old even liked it :) Next time I make it I will add more garlig though but thats just me I LOVE garlic. Also, the ingredient list calles for diced tomatoes but no where in the directions does it tell you what to do with them.

Useful 2
Anonyme
october 20, 2021 | I would make this recipe again

I liked this soup but found it quite bland. The next time I will spice it up using ideas from the `spicy lentil soup`recipe. This has potential.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

I, too, noticed the tomato dilemma. My daughter and I are going to try it with 2 small tomatoes.

Useful 0

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