chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup |

by Tarla Dalal

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काबुली चने का सूप रेसिपी | स्वस्थ चने का सूप | भारतीय काबुली चना सूप - हिन्दी में पढ़ें (Chickpea Soup Recipe in Hindi)

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about chickpea soup▼

chickpea soup step by step recipe▼

what is chickpea soup made of ?▼

cooking chickpea▼

making vegetable stock▼

making chickpea soup▼

pro tips for chickpea soup▼

benefits of chickpea soup▼

calories of chickpea soup▼

chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | with 25 amazing images.

Experience the culinary wonders of India while supporting your overall health with this simple and nutritious Indian chickpea soup , a perfect choice for those managing diabetes.

chickpea soup , also known as hummus soup or garbanzo bean soup in the west, is a hearty and flavorful Indian soup that is packed with protein and fiber. It is a popular healthy soup in many cultures around the world, and it can be made with a variety of ingredients and spices.

chickpea soup is typically a thick and creamy soup with a warm golden or yellow color.
To make chickpea soup , heat the oil in a deep pan, add the onions, garlic and sauté on a medium flame for 1 minute.
Add the carrots and celery and sauté on a medium flame for 1 to 2 minutes.
Add tomatoes, cooked chickpeas and 5 cups vegetable stock or water and mix well. Cook on a medium flame for 10 minutes, while stirring occasionally.
Add mixed herbs, salt and pepper and cook on a medium flame for 1 minute, while stirring occasionally.
Remove one third of the soup and put in a mixer. Blend till smooth.
Add back to the soup, cook on a medium flame for 1 minute.
Serve chickpea soup hot garnished with parsley.

Main ingredients of chickpea soup .
Chickpea. Chickpeas have a nutty, earthy flavor that compliments the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

chickpea soup is a delicious and nutritious dish that is perfect for a light lunch or dinner. Add a scoop of curd or sour cream for a touch of richness.

Pro tips for kabuli chana soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 2. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions acts as a blood thinner and prevents blood clotting too. 3. Celery has a mild, slightly bitter flavor that complements the sweetness of the peas. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.

Enjoy chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | with step by step photos.

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Chickpea Soup Recipe recipe - How to make Chickpea Soup Recipe

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Preparation Time: 10 mins Cooking Time: 15 mins Total Time: 25 mins 5Makes 5 servings
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Ingredients

Chickpea Soup
1 1/2 cups cooked kabuli chana (white chick peas)
2 tsp olive oil
1/2 cup chopped onions
2 tsp finely chopped garlic (lehsun)
1/2 cup chopped carrot
2 tbsp chopped celery (ajmoda)
1 cup roughly chopped tomatoes
5 cups vegetable stock
1 tsp dried mixed herbs
salt to taste
freshly ground black pepper (kalimirch) to taste

Method

For chickpea soup

To make chickpea soup , heat the oil in a deep pan, add the onions, garlic and sauté on a medium flame for 1 minute.
Add the carrots and celery and sauté on a medium flame for 1 to 2 minutes.
Add tomatoes, cooked chickpeas and 5 cups vegetable stock or water and mix well.
Cook on a medium flame for 10 minutes, while stirring occasionally.
Add mixed herbs, salt and pepper and cook on a medium flame for 1 minute, while stirring occasionally.
Remove one third of the soup and put in a mixer. Blend till smooth.
Add back to the soup, cook on a medium flame for 1 minute.
Serve chickpea soup hot garnished with parsley.

Chickpea Soup Recipe recipe with step by step photos

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what is chickpea soup made of ?

what is chickpea soup made of ? See below image of list of ingredients for chickpea soup.

cooking chickpea

To make the chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | wash and soak 3/4th cup of kabuli chana overnight in a deep bowl
In the morning, drain well using a strainer.
Transfer the soaked chana to a pressure cooker.

Add the salt and 3 cup of water.
Pressure cook it for 2 whistles over a medium flame till they are semi cooked.
Drain the semi cooked kabuli chana using a strainer and keep aside.

making vegetable stock

Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious.

making chickpea soup

heat 2 tsp olive oil in a deep pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.

Add 1/2 cup chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.
Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong and pungent flavor that adds depth and complexity to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.
Sauté on a medium flame for 1 minute.
Add 1/2 cup chopped carrot. Carrots have a sweet and earthy flavor. Carrots add a bit of body and texture to the soup. They also help to thicken the soup slightly. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness.
Add 2 tbsp chopped celery (ajmoda). Celery has a mild, slightly bitter flavor that complements the sweetness of the onions. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.

Sauté on a medium flame for 2 minutes.
Add 1 cup roughly chopped tomatoes. Tomatoes have a rich, tangy flavor that complements the sweetness of the carrots and the earthiness of chickpeas. Tomatoes contain pectin, a natural thickener. This helps to give the soup a creamy texture without the need for cream or milk.
Add 1 1/2 cups cooked chickpeas. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
Add 5 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
Cook on a medium flame for 10 minutes, while stirring occasionally.

Add 1 tsp mixed herbs.
We added 1 tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
Add freshly ground black pepper (kalimirch) to taste.
Cook on a medium flame for 1 minute, while stirring occasionally. You can serve chickpea soup at this stage or blend a bit.
Notice the satisfyingly chunky texture of this nutritious chickpea soup.

Take one third of the soup mixute and put in a mixer.
Blend till smooth.
Add back to the soup and mix well.
Cook on a medium flame for 1 minute, while stirring occasionally.
Serve hot with crusty bread.

pro tips for chickpea soup

Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
Add 5 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
Add 1 1/2 cups cooked chickpeas. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
Tomatoes have a rich, tangy flavor that complements the sweetness of the carrots and the earthiness of chickpeas. Tomatoes contain pectin, a natural thickener. This helps to give the soup a creamy texture without the need for cream or milk.

benefits of chickpea soup

Chickpea Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 50% of RDA.
3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 40% of RDA.
4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 38% of RDA.
5. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 25% of RDA.
6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
7. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.