Chickpea soup with coriander & lime

Vegetarian
Gluten Free
Health score
13%
Chickpea soup with coriander & lime
30 min.
4
394kcal

Suggestions


Warm up your evenings with a delicious bowl of Chickpea Soup with Coriander & Lime! This vibrant and flavorful vegetarian soup is not only satisfying but also gluten-free, making it an excellent choice for everyone at the table. With the perfect balance of spices and the bright zing of lime, every spoonful will tantalize your taste buds and lift your spirits.

Imagine a nourishing blend of chickpeas, fresh vegetables, and aromatic spices, cooked to perfection and then blended into a silky-smooth consistency. This dish is hearty enough to serve on its own yet versatile enough to pair beautifully with warm pitta bread for a satisfying meal. The subtle heat from red chillies combined with the fragrant coriander creates a mouthwatering experience that will make this soup a staple in your home cooking repertoire.

Not only is this Chickpea Soup ready in just 30 minutes, making it ideal for busy weeknights, but it’s also packed with nutrient-rich ingredients, ensuring you’re treating your body right while indulging in comforting flavors. Whether you’re looking for a starter to impress your guests or a quick snack to recharge your day, this recipe is sure to delight and nourish.

Gather your ingredients, and let’s dive into a cooking adventure that celebrates the goodness of plant-based cuisine!

Ingredients

  • 75 butter softened
  • tbsp cilantro leaves fresh chopped
  •  juice of lime finely grated
  • tbsp unrefined sunflower oil 
  •  onion finely chopped
  •  bell pepper red deseeded finely chopped
  •  garlic clove crushed
  •  pepper flakes red deseeded thinly sliced
  • tsp ground coriander 
  • 820 garbanzo beans drained and rinsed canned
  • 1.2 vegetable stock 

Equipment

  • frying pan
  • immersion blender

Directions

  1. Cream together the butter, fresh coriander, lime zest and seasoning. Spoon onto greaseproof paper and roll up into a sausage shape.
  2. Place in the freezer.
  3. Heat oil in a pan, then fry onion for 2-3 mins until softened.
  4. Add pepper, garlic and 1 chilli. Cook for 2-3 mins, stirring, then add ground coriander and cumin and cook for a further min.
  5. Stir in chickpeas and stock. Bring to the boil, then simmer, uncovered, for 15 mins. Whizz with a hand blender until smooth. Return to the pan to heat through. Stir in the lime juice, then season.
  6. Serve topped with a slice of the butter, remaining chilli and fresh coriander.
  7. Serve with warm pitta bread.

Nutrition Facts

Calories394kcal
Protein11.18%
Fat50.55%
Carbs38.27%

Properties

Glycemic Index
75.33
Glycemic Load
11.06
Inflammation Score
-9
Nutrition Score
22.460869675097%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.82mg

Nutrients percent of daily need

Calories:393.91kcal
19.7%
Fat:23.01g
35.41%
Saturated Fat:10.45g
65.29%
Carbohydrates:39.21g
13.07%
Net Carbohydrates:28.5g
10.36%
Sugar:6.3g
7%
Cholesterol:40.31mg
13.44%
Sodium:1887.38mg
82.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.45g
22.9%
Vitamin C:75.52mg
91.54%
Manganese:1.82mg
91.18%
Vitamin B6:1.23mg
61.27%
Vitamin A:2297.63IU
45.95%
Fiber:10.71g
42.82%
Phosphorus:199.17mg
19.92%
Folate:76.82µg
19.2%
Copper:0.37mg
18.49%
Magnesium:69.73mg
17.43%
Iron:3.05mg
16.96%
Vitamin E:2.53mg
16.84%
Potassium:496.61mg
14.19%
Zinc:1.66mg
11.04%
Calcium:94.9mg
9.49%
Vitamin B5:0.83mg
8.26%
Vitamin B1:0.12mg
7.84%
Selenium:4.91µg
7.01%
Vitamin K:6.91µg
6.58%
Vitamin B2:0.09mg
5.51%
Vitamin B3:0.91mg
4.55%