This plant-based chickpea soup is perfect as a light meal or side dish. Packed with plant-based protein and antioxidant-rich spices. It’s a warm, nutritious and delicious soup.
A perfect pantry soup. I bet you have most of the ingredients on hand already. And if not, this will give you an idea of things to keep stocked so you can throw together a variety of meals in a pinch.
Health Benefits of Chickpea Soup
You’ll love the simplicity and ease of this soup. Plus, the end result is nothing short of warm and delicious. Plant-based meals, like this chickpea soup, are not only healthier but give you options on those nights you haven’t fully planned and you don’t have any meat thawed.
Chickpeas (or garbanzo beans) are packed with protein. In one 15-ounce can you’re talking 21 grams. When considering the recommended daily allowance for most people is .36 grams of protein per pound of body weight (or 0.8 grams per kg), this soup is a great source of protein.
Beyond protein, the spices in this soup provide an antioxidant and anti-inflammatory-rich punch. Every ingredient that goes into chickpea soup is healthy and nutritious.
Main Ingredients in Chickpea Soup
Tomato-coconut chickpea soup is made with a rich creamy soup base and warm spices. This pantry staple meal is worth having on hand on those nights you need something quick. Here’s a look at what you’ll need.
- Chickpeas (garbanzo beans): One 15-ounce can. These provide protein, texture, and creaminess.
- Coconut Milk: You’ll use one cup of light or full-fat coconut milk.
- Diced Tomatoes: Add one 15-ounce can. Diced tomatoes make up part of the soup base.
- Vegetable Broth: You’ll need one and a half cups. You can use low-sodium chicken broth as well.
- Garlic clove: Adds flavor and antioxidants.
- Turmeric: Makes up the bulk of the spices. Use one teaspoon. Not a fan of turmeric? Substitute with one teaspoon of paprika.
- Curry: Adds some warmth, flavor, and additional anti-oxidants. Use 1/2 teaspoon.
- Ginger: You can use ginger powder or fresh ginger. Add 1/4 teaspoon of powder or one tablespoon of freshly grated ginger.
- Sea salt and black pepper: You’ll need 1/2 teaspoon and 1/4 teaspoon respectively. You can always add more to taste.
- Lemon: A fresh squeeze of lemon brightens up the flavors.
- Optional: Top the soup with red pepper flakes, fresh thyme leaves, and/or freshly grated parmesan cheese.
How To Make Tomato-Coconut Chickpea Soup
This creamy, velvety soup is a flavorful South Indian-inspired curry. A wonderful pantry staple that you can easily throw together on colder nights. A versatile and vegan-friendly meal.
Follow these three easy steps and in 30-minutes you’ll have dinner on the table.
STEP ONE: SAUTE ONIONS AND GARLIC
Heat two tablespoons of olive oil in a medium-sized pot on medium-high heat. Add sliced onions and saute for 2-3 minutes. Add thinly sliced garlic and cook for another 30 seconds, careful not to burn.
STEP TWO: COOK SPICES, CHICKPEAS, AND DICED TOMATOES
Make space in the pot to add spices and stir in for about 15 seconds. This helps bring out their flavor. Add the chickpeas and diced tomatoes stir everything together and cook for about 3-4 minutes. Using the back of a spoon, break up half of the chickpeas.
STEP THREE: ADD COCONUT MILK AND BROTH AND SIMMER
Once the chickpeas are broken up, add the coconut milk and vegetable broth. Bring to a low boil, then simmer covered for about 18-20 minutes. Taste and adjust the seasonings. Serve with a slice of lemon and add lemon juice before eating. For a smoother consistency, you can puree the soup in a food processor or blender. Be careful as the soup is hot.
What to Serve with Tomato-Coconut Chickpea Soup
Tomato-coconut chickpea soup can stand on its own. However, if you’d like you can serve it with a bowl of brown rice or pita bread. Consider adding some red chili flakes and freshly grated parmesan cheese on top.
Check Out These Other Healthy Soup Recipes
Simple Tomato-Coconut Chickpea Soup
- 2 tablespoon extra virgin olive oil
- 1/2 cup finely chopped yellow onion
- 1 garlic clove, thinly sliced
- 1 15-ounce can chickpeas (garbanzo beans), drained
- 1 15-ounce can diced tomatoes
- 1 cup light or full-fat coconut milk (Use canned)
- 1 1/2 cups vegetable broth (Can substitute with chicken broth)
- 1 teaspoon ground turmeric (Can substitute with 1 teaspoon of paprika)
- 1/2 teaspoon curry powder
- 1/2 teaspoon sea salt (I use Redmond's Real Salt)
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground ginger (Can use 1 tablespoon of freshly grated ginger)
- 1/4 teaspoon black pepper
- 1 lemon, cut into wedges (For serving)
- red pepper flakes (For garnish)
- freshly grated parmesan cheese (For garnish)
- Heat olive oil in a medium-sized pot over medium heat. Saute onions for 2-3 minutes until translucent. Add thinly sliced garlic and saute for another 30 seconds.
- Create a space in the middle of the pan and add spices. Stirring around for 15 seconds until warmed through. Add drained chickpeas and stir everything together to combine. Cook for 1-2 minutes. Then add diced tomatoes and cook for another 2 minutes. Using the back of a spoon, break up half of the chickpeas.
- Finally, add the coconut milk and vegetable broth. Bring to a low boil, then cover and simmer for 18-20 minutes. For a smoother consistency, you can add the soup to a food processor or blender. Process until smooth and add back to. the pot. Be careful as the soup is hot.
- Serve with lemon wedges and add a squeeze of lemon before eating. You can also top the soup with red chili pepper flakes and freshly grated parmesan cheese. Serve with brown rice or pita bread.
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