Quick Chickpea Soup

17 Reviews
82% would make this recipe again

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

This recipe is incompatible with your food profile

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 vegetable 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 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

390 mg

16 %

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 :
Diet-related health claims  :
Heart-healthy
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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

17 Reviews (16 with rating only) 82% would make this recipe again

My Notes

Show Tips

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

Not only was this soup yummy, it's really easy to make and inexpensive! A winner!

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.