Chickpea Soup

Rich in plant-based protein and dietary fiber, this traditional soup supports healthy digestion while providing long-lasting satiety.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2.5 cups cooked chickpeas (450 g) · 738 kcal in the whole recipe
• 1 medium yellow onion, chopped (110 g) · 44 kcal in the whole recipe
• 2 cloves garlic, minced (6 g) · 9 kcal in the whole recipe
• 1 tbsp tomato paste (17 g) · 17 kcal in the whole recipe
• 1 tbsp olive oil (13 g) · 115 kcal in the whole recipe
• 2 tbsp fresh lemon juice (30 g) · 7 kcal in the whole recipe
• 1 tsp ground cumin, 1/2 tsp salt, black pepper, and 4 cups hot water

Method

1. Heat the olive oil in a pot and sauté the chopped onion and minced garlic over medium heat until softened.

   

2. Add the tomato paste and sauté for 1 to 2 minutes until fragrant.

   

3. Add the cooked chickpeas, hot water, ground cumin, salt, and black pepper, bring to a boil, then simmer on low heat for 15 minutes.

   

4. Puree the soup with an immersion blender until completely smooth, stir in the fresh lemon juice, and serve hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.