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This healthy Chickpea Vegetable Soup recipe is so simple to make! A comforting, hearty and healthy vegetable soup packed with chickpeas and loads of veggies. Just add everything to a soup pot and simmer!
AN EASY AND HEALTHY VEGETABLE SOUP RECIPE
It’s full blown soup weather and I love it!
To be perfectly honest? There ain’t no soup weather around here. I’m kindasunbathing in paradise, and YOU are over there, freezing your fingers off. Nah.nah.nah.nah.nah! Ugh. So childish of me. 😉
So HEY, you guys! Happy Sunday! How’s it going? We’re doing pretty darn good out here on the BEACH, but I’m not going to rub that in your face. I got manners. What I AM gonna do is jump straight to this soup and tell you all the darn good things about it.
Every year around this time I start to lose my mind over soup and have about twenty, or more,on my to-make list. This comingweek, as soon as we return from vacation, I’m thinking a bowl of LasagnaSoup will totally take care of my post-vacay depression.
HOW TO MAKE A CHICKPEA VEGETABLE SOUP
Last week I wanted to empty out the pantry and the fridge, and take care some of those few carrots and celery stalks left in the crisper drawers. Since vegetables alone in a soup is a bit bo-ring, I continued my search for lonely protein. In peaking through my 1,256 cans of everything, I reached for the Garbanzo Beans (A.K.A. Chickpeas) and finally, after about 1.6years of their life spent in my pantry, I took care of them, too.
Looky here, though. There’s nothing fancy about this soup. I get it. Nothing fancy at all. Just an extremely flavorful,high protein, high fiber, low cholesterol, low sodium soup, all found inside this lovely pot.
Should you make this soup and slurpit up while sitting around in your cozy jammies tomorrow or the next day? Let’s just say I feel really good when I think aboutyou doing that and me continuing to slurp on this Long Island Iced Tea inside of a big, blue, pool. Check ya later! mwah!
ENJOY!
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Chickpea Vegetable Soup
Katerina | Diethood
This healthy Chickpea Vegetable Soup recipe is so simple to make! A comforting, hearty and healthy vegetable soup packed with chickpeas and loads of veggies. Just add everything to a soup pot and simmer!
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.
I first learned this trick from Alison Roman's chickpea stew, a delicious mix of coconut and chickpeas and warm spices. Halfway through cooking the stew, you crush some of the chickpeas in the pot, which thickens the soup base as it simmers.
Soup can be a healthy, inexpensive meal. Keep soups lower in fat and calories by using cheese, sour cream, or bacon sparingly as a topping or garnish. Or choose healthier substitutes like reduced-fat shredded cheese, low-fat sour cream, non-fat plain yogurt, or turkey bacon.
Vegetable soups offer an excellent source of fiber, vitamins, minerals and flavor. Serve as a side or make them the main course – these nutrient-dense dishes are low in calories and carbs but high in satisfaction.
For clear, brothy soups, stock is your most important ingredient. If you want to make a good soup, you need to use an excellently flavored stock — otherwise, the entire pot could be tasteless.
You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.
We're talking about that thick, cloudy liquid that typically gets dumped down the drain when chickpeas are strained. Yep–you read that right. It's called aquafaba, and it might just be the ingredient your baked goods and co*cktails are missing.
One way to thicken a stew without flour is to add some cooked rice or quinoa. Another option is to puree some of the vegetables in the stew to thicken it. To thicken a stew without flour, some recipes call for using a thickener such as arrowroot starch or almond flour.
Vegetable soup is one of the best soups to eat. Vegetable soup is made with potatoes, carrots, onions, green beans and green peas. The combined nutrition of each vegetable adds a great number of vitamins and minerals to your diet. Potatoes are a good source of potassium and carrots provide beta carotene.
Some of our favorites are Dried Shallots, Dehydrated Red Bell Pepper, Dehydrated Green Bell Pepper, Tomato Flakes, Minced Onion and Roasted Garlic Flakes. Or, add a bay leaf to your recipe. The bay leaf will give the soup a little something extra without overwhelming the dish.
General guidelines recommend that adults consume at least five servings of vegetables each day. Soup can be a great way to boost your intake. May reduce heart disease risk: Studies have shown that plant-based eating may help reduce the risk of heart disease and other health conditions.
For those wanting a more intense regime, a vegetable soup can replace two meals a day for five to seven days without any negative side effects. Although much of the weight loss will be fluid, sometimes all we need to feel leaner and healthier is a flatter stomach and a kilo or two less on the scales.
Toby Amidor, MS, RD, CDN, FAND believes soup has the potential to be a great source of nutrition. "If it is a broth-based soup that has lots of vegetables and beans, it's a fabulous way to take in fiber, antioxidant vitamins A and C, and potassium," she says.
"If your broth is lacking in savory richness, try adding roasted onion, tomato paste, mushrooms, seaweed, soy sauce, or miso. These ingredients add umami flavor and depth to broth," she says. The choice of ingredient depends on the recipe, though.
The document provides 5 basic principles of preparing soup: 1) Starting with cold water. 2) Cutting vegetables to an appropriate size. 3) Selecting a protein such as beef, chicken, pork, or fish. 4) Simmering the soup for 4 hours.
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