Indian Spiced Chickpea and Fire Roasted Tomato Soup

Vegetarian
Health score
26%
Indian Spiced Chickpea and Fire Roasted Tomato Soup
22 min.
4
576kcal

Suggestions


Indulge in the vibrant flavors of our Indian Spiced Chickpea and Fire Roasted Tomato Soup, a delightful vegetarian dish that promises to warm your soul. This quick and easy recipe, ready in just 22 minutes, is perfect for those busy lunch hours or cozy dinners at home. Packed with protein-rich chickpeas and the rich essence of fire-roasted tomatoes, this soup is not only satisfying but also nutritious.

The aromatic spices of cardamom, cumin, and turmeric transport you straight to the heart of Indian cuisine, while the creamy dollop of yogurt adds a luscious finish that perfectly complements the soup's bold flavors. Whether you're looking for a hearty main course or a comforting side dish, this soup fits the bill. Served with warm, toasted pita, it becomes a complete meal that is sure to impress family and friends.

With each spoonful, you'll experience a delightful symphony of tastes and textures, making it a favorite for any occasion. Plus, at only 576 calories per serving, you can enjoy this delicious dish guilt-free. Join us in creating this culinary masterpiece that celebrates the vibrant flavors of India while keeping it vegetarian and wholesome!

Ingredients

  • cans chickpeas drained
  • 28 ounce canned tomatoes fire roasted canned
  • cloves garlic chopped
  • 0.5 teaspoon ground cardamom 
  • teaspoons ground cumin 
  • 0.3 cup olive oil extra-virgin
  • small onion coarsely chopped
  • servings warm pita toasted
  • cup yogurt plain
  • servings salt and pepper 
  • 0.5 teaspoon turmeric 
  • cups vegetable stock 

Equipment

  • food processor
  • pot

Directions

  1. Heat a medium pot with extra-virgin olive oil over medium heat.
  2. Add garlic and cook 2 to 3 minutes. Grind the chickpeas and onion in food processor.
  3. Add to pot and cook 5 minutes to sweeten onion. Season the chickpeas with cumin, cardamom, turmeric, salt and pepper. Stir in stock, then tomatoes. Simmer soup 5 to 10 minutes to combine flavors.
  4. Serve with a dollop of yogurt and warm pita for dipping.

Nutrition Facts

Calories576kcal
Protein14.02%
Fat32.27%
Carbs53.71%

Properties

Glycemic Index
68.33
Glycemic Load
39.11
Inflammation Score
-10
Nutrition Score
22.248695701361%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.58mg

Nutrients percent of daily need

Calories:576.19kcal
28.81%
Fat:20.87g
32.11%
Saturated Fat:3.74g
23.35%
Carbohydrates:78.16g
26.05%
Net Carbohydrates:64.88g
23.59%
Sugar:9.22g
10.25%
Cholesterol:7.96mg
2.65%
Sodium:1930.45mg
83.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.41g
40.81%
Manganese:2.3mg
114.78%
Vitamin B6:1.16mg
57.95%
Fiber:13.28g
53.13%
Iron:5.61mg
31.19%
Phosphorus:307.18mg
30.72%
Calcium:278.8mg
27.88%
Copper:0.47mg
23.44%
Vitamin A:1151.86IU
23.04%
Magnesium:89.91mg
22.48%
Folate:77.92µg
19.48%
Vitamin B1:0.26mg
17.2%
Zinc:2.52mg
16.8%
Potassium:547.03mg
15.63%
Vitamin E:2.03mg
13.51%
Vitamin B5:1.17mg
11.68%
Vitamin B2:0.19mg
10.94%
Selenium:6.24µg
8.92%
Vitamin B3:1.63mg
8.16%
Vitamin K:8.43µg
8.03%
Vitamin C:6.06mg
7.35%
Vitamin B12:0.23µg
3.78%