Quick Chickpea Soup

Name: Quick Chickpea Soup
Prep time: 5 min
Cook time: 10 min
Yield: 3
Ingredients: 1 tbsp canola oil; 1 clove garlic; 1/2 onions; 1 tsp ground cumin; 1 tsp turmeric; 1 2/3 cup chickpeas/garbanzo beans (canned); 1 cup canned tomatoes (diced); 1 cup chicken broth; 1 cup water; 1 pinch salt; ground pepper to taste

73 Reviews

92% would make this recipe again

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

Preparation : 5 min Cooking : 10 min

220 calories/serving

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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

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.
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.
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 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1	serving
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	¾	serving

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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

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	1 ½
Vegetables	1
Meat and Alternatives	1
Fats	½

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Members' Reviews

73 Reviews (70 with rating only ) 92% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

mmv686 3 Quick Chickpea Soup

january 07, 2012 | 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

AlexandStevie 5 Quick Chickpea Soup

november 16, 2009 | 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

jozzie 5 Quick Chickpea Soup

november 16, 2009 | 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