Indian chickpea & vegetable soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
16%
Indian chickpea & vegetable soup
25 min.
4
248kcal

Suggestions


Welcome to a delightful culinary journey with our Indian Chickpea & Vegetable Soup! This vibrant, hearty dish is a perfect reflection of the rich and diverse flavors found in Indian cuisine. Whether you're a devoted vegetarian, a health-conscious vegan, or simply looking for a hearty bowl of goodness, this soup is sure to please.

Ready in just 25 minutes, this recipe is not only quick to prepare but also packs a nutritious punch, making it ideal for busy weeknights or a cozy weekend lunch. With each serving containing a mere 248 calories, you can indulge guilt-free while enjoying the warming spices that characterize Indian cooking.

The star ingredient, chickpeas, brings a wonderful creaminess and protein boost to the dish, while the combination of vibrant vegetables ensures a delightful medley of textures and flavors. Enhanced by fragrant garam masala, fresh ginger, and a hint of garlic, this soup invites your taste buds on a flavorful adventure.

Best enjoyed with a piece of naan bread or even on its own as a satisfying snack, it’s versatile enough to suit any time of day. So grab your saucepan and blender, and let’s whip up a comforting bowl of Indian Chickpea & Vegetable Soup that’s as wholesome as it is delicious!

Ingredients

  • tbsp vegetable oil 
  • large onion chopped
  • tsp root ginger fresh finely grated
  •  garlic clove chopped
  • tbsp garam masala 
  • 850 ml vegetable stock 
  • large carrots chopped quartered
  • 400 chickpea drained canned
  • 100 green bean chopped

Equipment

  • sauce pan
  • blender
  • microwave

Directions

  1. Heat the oil in a medium saucepan, then add the onion, ginger and garlic. Fry for 2 mins, then add the garam masala, give it 1 min more, then add the stock and carrots. Simmer for 10 mins, then add the chickpeas. Use a stick blender to whizz the soup a little. Stir in the beans and simmer for 3 mins. Pack into a flask or, if youve got a microwave at work, chill and heat up for lunch. Great with naan bread.

Nutrition Facts

Calories248kcal
Protein16.1%
Fat22.15%
Carbs61.75%

Properties

Glycemic Index
58.9
Glycemic Load
8.81
Inflammation Score
-10
Nutrition Score
19.589130443075%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
1.88mg
Kaempferol
0.44mg
Myricetin
0.07mg
Quercetin
8.38mg

Nutrients percent of daily need

Calories:248.44kcal
12.42%
Fat:6.33g
9.73%
Saturated Fat:0.83g
5.18%
Carbohydrates:39.68g
13.23%
Net Carbohydrates:29.51g
10.73%
Sugar:10.72g
11.91%
Cholesterol:0mg
0%
Sodium:880.15mg
38.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.35g
20.69%
Vitamin A:6664.06IU
133.28%
Manganese:1.2mg
59.88%
Folate:194.29µg
48.57%
Fiber:10.17g
40.69%
Vitamin K:25.92µg
24.68%
Phosphorus:202.29mg
20.23%
Copper:0.4mg
20.17%
Iron:3.35mg
18.61%
Magnesium:62.72mg
15.68%
Potassium:518.78mg
14.82%
Vitamin B6:0.28mg
13.95%
Vitamin B1:0.18mg
11.94%
Zinc:1.75mg
11.67%
Vitamin C:9.51mg
11.52%
Calcium:80.19mg
8.02%
Vitamin B2:0.12mg
7.12%
Vitamin E:0.98mg
6.52%
Selenium:4.18µg
5.98%
Vitamin B3:1.12mg
5.58%
Vitamin B5:0.49mg
4.92%