Vegan, gluten-free and packed with plant-protein, this simple chickpea soup is nutritious, filling and comforting. Chickpeas, onion, tomato and garlic are the main ingredients in making this soup. The recipe of chickpea soup is highly customisable and easily adaptable. Do give this recipe a try!
About This Recipe
If soups are comforting in winter, then they are hydrating in summer. A warm bowl of soup calms down the violence of hunger and refines the appetite. Soups are low-calorie meal and are good way to loose weight.
Chickpea soup is simple, easy to make and soul satisfying one pot recipe. The only time consuming part in making this soup is soaking of chickpeas. Chickpeas at least take 7-8 hours of soaking. If you want to reduce this time and make this soup in jiffy, then use canned chickpeas.
Canned chickpeas are easily available in Indian grocery stores and in online stores too. Whenever I am making any chickpea recipe, after boiling chickpeas, I reserve some to make this soup the next day.
What Are Chickpeas?
Chickpeas also known as kabuli chana | garbanzo beans. These are widely used in Indian cuisine. Some iconic Indian chickpea recipes are, chole bhature, pindi chole, Lahori chikkar cholay, chana masala, etc.
Apart from this chickpeas are also used in making salads, soups, cutlets, chaat, stews, and pulaos. Chickpeas are mostly tan or beige in color. Upon soaking, they get nearly double in size and upon cooking, they turn soft.
Upon cooking chickpeas have buttery flavour and creamy texture. Chickpeas are also key ingredient in Middle-Eastern cuisine. These are used in making Hummus and Falafel.
Nutrition In Chickpeas
Chickpeas are rich source of vitamins and minerals. These are high in dietary fibers. Chickpeas are good for weight watchers.
The protein and fiber in chickpea work together to slow digestion, which keeps us full for long. Apart from this chickpeas are good source of iron and calcium.
Simple Chickpea Soup Ingredients
Chickpeas – Dried or Canned chickpeas can be used in making this soup. If using dried chickpeas, then wash them thoroughly and soak in enough water for at least 7-8 hours or overnight. If using canned chickpeas, then drain the water from chickpeas, rinse with fresh water and use them accordingly.
Onion – You can add onion in two ways. You can either use finely sliced onions or onion puree. I prefer using finely sliced onion than puree, as they give texture, taste and bite. Finely sliced onions when fried in oil give nice aroma and flavour too.
Tomato – Same with tomato too. You can either use chopped tomato pieces or tomato puree. If you are in a mood for thick chickpea soup then add tomato puree. Otherwise, I like the tasty of small juicy tomato pieces in my soup.
Garlic – A few cloves of garlic when fried in oil, gives an aroma that flavours the soup. You can either chop or crush the garlic and add. Both the ways, the soup tastes amazing.
Other Ingredients – salt, pepper, oil and coriander leaves.
Chickpea Soup From Vegetarian Bible
I won Vegetarian Bible (fresh from the garden) cookbook as a part of Show Me Your Breakfast event held at Divya’s Dil Se blog. Vegetarian bible gives detailed information on vegetables, fruits, seeds, nuts, etc. This book also has tips on making of pizza dough, pasta and bunch of information on nutrition, sauces and oils too.
This chickpea soup recipe is from Vegetarian Bible, with little changes in accordance with Indian ingredients and my palate. The original recipe calls for Swiss chard and olive oil. You can add these ingredients depending on the availability.
Variations In Making Chickpea Soup
As you can see, I only used onion and tomatoes in making this soup. You can make this more nutritious and wholesome by adding potatoes, carrots, cucumbers, bell peppers, peas, etc;
You can even try adding spinach or any winter greens of your choice. If handy, you can combine rajma (kidney beans), lobia (black-eyed peas) and other beans in combination with chickpeas and make this soup.
Seasoning the soup with dried oregano or dried basil will enhance the flavour of the soup.
More Chickpea Recipes To Try,
- 2 cups dried Chickpeas
- 1 Onion, finely sliced
- 2 cloves Garlic, finely chopped
- 2 Tomatoes, deseeded and finely chopped
- Salt and pepper
- 2 tbsp. Oil
- 2-3 springs of fresh Coriander, chopped
- 2 wedges of Lemon
- Slices of toasted Bread, to serve
How To Make Simple Chickpea Soup Recipe
Wash and soak chickpeas overnight or for at least 7-8 hours in enough water.
Drain the water from chickpeas and pressure cook them with enough water, until they turn soft.
Once the pressure settles. remove the lid and using a sieve drain the chickpeas. Collect the water in a bowl.
Now put two-thirds of boiled chickpeas in a food processor or blender or mixer jar
Add ¼ cup of reserved water (in which we boiled chickpeas) and grind until smooth. (Add more water if necessary to give a thinner consistency)
Add oil to a pan, to this add sliced onions, finely chopped garlic and fry till onions are soft.
Add sliced tomatoes and salt. Cook till tomatoes turn soft.
Now add chickpea puree and cook on a low flame by adding pepper and remaining chickpeas.
Cook for another five minutes by covering with a lid.
Taste and adjust the seasoning if necessary.
Garnish with fresh chopped coriander leaves and serve hot with lemon wedges and toasted bread.
Add love to make this chickpea soup taste 'Yummy'.
Lubna's Serving Suggestions:
Serve this simple yet flavourful chickpea soup with any toasted bread of your choice.
Tastes best when served with toasted garlic bread.
You can even relish this without bread or any side.
Amount Per Serving: Calories: 249Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 115mgCarbohydrates: 35gFiber: 9gSugar: 8gProtein: 9g
This chickpea soup is going to participate in MLLA – 21 hosted by Mirch Masala event by Susan of The Well-Seasoned Cook and also going to participate in No Croutons Required, where Lisa is calling vegetarian soup or salad featuring chickpeas.