Chickpea soup is a wholesome and nourishing dish that brings warmth and comfort to any meal. Packed with protein and fiber, this soup is not only delicious but also incredibly easy to make. Whether you’re looking for a quick weeknight dinner or a meal prep option, chickpea soup is a versatile choice. This recipe will guide you through creating a flavorful bowl that will satisfy your taste buds while providing essential nutrients.
Ingredients
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 carrot, diced
– 1 celery stalk, diced
– 4 cups vegetable broth
– 1 teaspoon cumin
– 1 teaspoon paprika
– Salt and pepper to taste
– Olive oil for sautéing
Servings and Cooking Time
This recipe makes 4 servings. Preparation time is about 10 minutes, and cooking time is approximately 30 minutes.
Nutritional Value
Per serving (1 cup):
– Calories: 220
– Protein: 10g
– Fat: 6g
– Carbohydrates: 34g
– Fiber: 8g
This nutritional information is based on a serving size of one cup.
Step-by-Step Cooking Process
1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and sauté until translucent.
3. Stir in minced garlic, cooking until fragrant.
4. Add diced carrot and celery, cooking for 5 minutes.
5. Add cumin and paprika, stirring to combine.
6. Pour in the vegetable broth and bring to a boil.
7. Add chickpeas and reduce heat to a simmer.
8. Cook for 20 minutes, allowing flavors to meld.
9. Use an immersion blender to puree the soup to desired consistency.
10. Season with salt and pepper, and serve hot.
Alternative Ingredients
You can substitute canned chickpeas with cooked dried chickpeas for a more authentic flavor. Additionally, vegetable broth can be replaced with chicken broth for a non-vegetarian option, and you can add greens like spinach for extra nutrition.
Serving and Pairings
Chickpea soup pairs wonderfully with crusty bread or a fresh salad. You can also serve it with a dollop of yogurt or a sprinkle of fresh herbs for added flavor.
Storage and Reheating
Store the soup in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm it on the stove over low heat or in the microwave. This soup can also be frozen for up to 3 months; just ensure it’s cooled completely before freezing.
Cooking Mistakes
– Overcooking the vegetables can lead to mushiness.
– Not seasoning enough can result in bland soup.
– Forgetting to rinse canned chickpeas may leave a metallic taste.
– Using too much liquid can dilute the flavor.
– Not allowing the soup to simmer long enough will hinder flavor development.
Helpful Tips
– Use fresh herbs for a burst of flavor.
– Add a squeeze of lemon for brightness.
– Experiment with spices like coriander or turmeric.
– For a creamier texture, blend half of the soup and mix it back.
FAQs
Can I make chickpea soup in a slow cooker?
Yes, you can prepare chickpea soup in a slow cooker. Simply combine all ingredients and cook on low for 6-8 hours or high for 3-4 hours.
Is chickpea soup vegan?
Absolutely! This chickpea soup is entirely plant-based, making it a great vegan option.
How can I make chickpea soup spicy?
To add heat, incorporate red pepper flakes or diced jalapeños when sautéing the vegetables.
What can I add for extra protein?
You can include diced chicken, turkey, or even tofu for added protein while keeping the soup hearty.
How do I thicken chickpea soup?
Blend a portion of the soup or add more chickpeas for a thicker consistency.
Conclusion
Chickpea soup is a delightful dish that combines nutrition with comfort. Whether for a family dinner or meal prep, this recipe is sure to impress. With its rich flavors and easy preparation, it’s a wonderful addition to any menu. Enjoy the warmth and satisfaction of a homemade bowl of chickpea soup!
Chickpea Soup
Ingredients
- 1 can 15 oz chickpeas, drained and rinsed
- 1 medium onion chopped
- 2 cloves garlic minced
- 1 carrot diced
- 1 celery stalk diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for sautéing
Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté until translucent.
- Stir in minced garlic, cooking until fragrant.
- Add diced carrot and celery, cooking for 5 minutes.
- Add cumin and paprika, stirring to combine.
- Pour in the vegetable broth and bring to a boil.
- Add chickpeas and reduce heat to a simmer.
- Cook for 20 minutes, allowing flavors to meld.
- Use an immersion blender to puree the soup to desired consistency.
- Season with salt and pepper, and serve hot.
Nutrition
