Chickpea Soup Recipe
Chickpea Soup is a delightful, healthy dish that is not only filling but also comforting, making it an ideal addition to your weight-loss plan. Its rich, savory flavors combined with the goodness of protein-packed chickpeas offer a nourishing experience. What makes this soup even more appealing is how easy it is to prepare, with minimal ingredients and effort involved after soaking the chickpeas. With the option to customize the flavors to your liking, this recipe, flavored with aromatic basil powder, brings a lovely depth to every spoonful. Whether you’re a seasoned cook or just starting your culinary journey, this Chickpea Soup will soon become a favorite in your kitchen!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Kabuli Chana (White Chickpeas) | 1/2 cup |
| Onion | 1, chopped |
| Ginger Garlic Paste | 1 teaspoon |
| Basil Powder | 1 teaspoon (or Oregano) |
| Red Chilli Flakes | 1/2 teaspoon |
| Black Pepper Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | A pinch |
| Oil | 1 teaspoon |
| Lemon Juice | To taste |
| Salt | To taste |
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
-
Prepare Chickpeas:
Start by thoroughly washing the Kabuli Chana (white chickpeas) and soaking them in water for 8 to 10 hours. This step is essential for softening the chickpeas and ensuring a smooth texture in your soup. -
-
Cook the Chickpeas:
After soaking, drain the water and transfer the chickpeas into a pressure cooker. Add a cup of water and a pinch of turmeric powder. Pressure cook for about 3 to 4 whistles or until the chickpeas are soft and fully cooked. Once done, allow the chickpeas to cool to a comfortable temperature for handling. -
Blend the Chickpeas:
Once the chickpeas are cool enough to handle, transfer them to a blender. Add some additional water and blend the chickpeas into a smooth, velvety paste, adjusting the water as needed to achieve a creamy consistency. -
Prepare the Soup Base:
Heat 1 teaspoon of oil in a wok or deep pan. Add the chopped onions and sauté until they turn translucent and the raw smell of the ginger-garlic paste dissipates. Then, add the ginger garlic paste and sauté for another minute to infuse the flavors. -
Add the Chickpea Puree:
Next, stir in the chickpea puree and add more water to the pot to achieve your desired soup consistency. Continue stirring and bring the mixture to a gentle boil. Season with salt, basil powder, and red chili flakes to taste. -
Final Touches:
Once the soup begins to boil, add freshly ground black pepper powder and a few drops of lemon juice. Let the soup simmer for an additional 2 minutes to allow the flavors to meld together. -
Serve:
Serve the Chickpea Soup hot, garnished with a sprinkle of black pepper if desired. For a wholesome meal, pair it with crispy garlic bread on the side, making it a nutritious and light weeknight dinner option.
Allergen Information:
This recipe contains chickpeas (legumes), which may be of concern for those with legume allergies. Ensure to check the ingredients for any cross-contamination risks if purchasing pre-packaged chickpeas. Additionally, this recipe contains lemon juice, which may affect individuals with citrus sensitivities. For those with gluten concerns, ensure the garlic bread served alongside is made with gluten-free ingredients.
Dietary Preferences:
- High Protein Vegetarian: The chickpeas in this soup offer an excellent source of plant-based protein, making this dish suitable for vegetarians and those seeking high-protein meals.
- Gluten-Free: The soup itself is naturally gluten-free, but if served with bread, ensure that gluten-free options are used.
- Low-Fat: This soup is low in fat, especially when made with minimal oil.
- Vegan-Friendly: With its plant-based ingredients, this soup is also suitable for vegans.
Tips and Variations:
- Add Extra Vegetables: To increase the nutritional value, you can add diced carrots, tomatoes, or spinach to the soup. These will not only enhance the flavor but also add more vitamins and minerals.
- Spice Level Adjustments: If you enjoy a spicier soup, feel free to increase the amount of red chili flakes or even add fresh green chilies to the sautéed onions for an extra kick.
- Herb Variations: If basil powder is not available, feel free to swap it with oregano or thyme for a different flavor profile. Fresh herbs like coriander or parsley can be sprinkled on top as a garnish.
- Smoothness: For an even smoother texture, you can blend the soup after cooking to eliminate any chickpea chunks and achieve a creamy finish.
Conclusion:
Chickpea Soup is a delicious, nutritious, and easy-to-make dish that offers numerous health benefits, especially for those following a vegetarian or weight-loss plan. It combines the power of high-protein chickpeas with aromatic spices to create a comforting and satisfying meal. The simplicity of the ingredients and preparation makes it perfect for busy weeknights when you crave something hearty but light. Add your favorite bread on the side, and you have a complete meal that’s both filling and delicious. Enjoy this healthy bowl of goodness that’s sure to warm you up, whether you’re winding down after a busy day or seeking a wholesome option to enjoy at dinner time.
Serve alongside: Fresh garlic bread for the perfect pairing.
