Chickpea Vegetable Soup Recipe | Easy and Healthy Soup Recipe (2024)

FAQs

How to thicken chickpea soup? ›

Halfway through cooking the stew, you crush some of the chickpeas in the pot, which thickens the soup base as it simmers.

Garbanzo (chickpea) soup (1 cup) contains 33.4g total carbs, 24.9g net carbs, 2.9g fat, 9.9g protein, and 194 calories.

Naturally low in saturated fat, loaded with nutrients

While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.

Soups made with vegetables can still be a good source of vitamins and other nutrients, provided they are properly prepared.

Mash beans, lentils, rice, or bread.

Rice, lentils, and beans release a lot of starch and naturally thicken soups simply from simmering, but you can also mash half the cooked rice/lentils/beans before adding to the soup for a simple way to thicken your dish.

Add a can of lentils or cannellini beans, mashing about half before you mix it in. Add 1/2 cup rice or pasta per 4 cups of liquid, providing just enough time for it to cook before serving (typically about 20 minutes for rice or 10-12 minutes for pasta).

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat ( 1 ). Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

So really, there is no wrong answer. Both are correct! This unique, nutrient-packed bean has been popular in the Middle East for many years, as chickpeas are a staple ingredient in many of the region's most well-known dishes like hummus and falafel.

3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).

Which is healthier chickpeas or beans? ›

Answer: All three beans, like other legumes, are great choices,supplying protein and dietary fiber as well as a variety ofvitamins and minerals. Black beans are slightly higher in fiberthan the other two choices and provide some extra magnesium, butgarbanzo beans (chickpeas) are a little higher in the B vitaminfolate.

Root vegetables such as squash and potatoes add a good element of heartiness and fiber. Carrots and zucchini hold up well in broth and kale or Swiss chard add nice flavor, a splash of color and a serious dose of nutrition. Tomatoes and tomato paste give your recipe an Italian twist.

For those wanting a more intense regime, a vegetable soup can replace two meals a day for five to seven days without any negative side effects. Although much of the weight loss will be fluid, sometimes all we need to feel leaner and healthier is a flatter stomach and a kilo or two less on the scales.

Vegetable soup is one of the best soups to eat. Vegetable soup is made with potatoes, carrots, onions, green beans and green peas. The combined nutrition of each vegetable adds a great number of vitamins and minerals to your diet. Potatoes are a good source of potassium and carrots provide beta carotene.

One of the simplest ways to thicken split pea soup is to simmer it for a longer period of time. This allows the peas to break down further and release more starch, which will naturally thicken the soup. Keep an eye on the consistency while simmering, and continue cooking until your desired thickness is achieved.

One of the simplest ways to thicken bean soup is to add more beans. As the beans cook, they naturally release starches that will help thicken the soup. You can either add a can of pre-cooked beans or cook a batch of dry beans separately and then incorporate them into the soup.