Coconut Chickpea Soup

Coconut Chickpea Soup Recipe

  • Makes: 6 Servings
  • Ready In: 32 mins
  • Prep Time: 10 mins
  • Cook Time: 22 mins

I recently ordered a delicious chick pea soup at a favorite restaurant. Chickpea soup. How come I’d never thought of that?! (Have you?)

Chickpeas, also known as garbanzo beans, are  extremely versatile and a great staple to keep around the house. Nutritionally speaking, these little beans are a powerhouse. Tons of cholesterol-lowering fiber, lots of iron for energy, a great blood-sugar stabilizer, manganese for antioxidants and, when combined with a grain like brown rice, a virtually fat-free complete protein on par with meat (reduce meat consumption and do good by your body, your wallet and the planet!). This soup is rich and silky. Pure luxury.

 

    Nutritional Information (per serving)

  • Calories: 237
  • Fat: 15g
  • Protein: 5g
  • Sodium: 1156mg
  • Carbohydrates: 21.5g
  • Fiber: 3.85g
  • Sugar: 1.45g

Ingredients:

  1. 3 Tbsp vegetable oil
    1 large onion, chopped
    1 1/4 tsp curry powder
    1/2 tsp ground coriander
    3 Tbsp chopped fresh lemongrass* or peel of 1 lemon (washed)
    1 15.5 oz can chickpeas
    2 tsp salt
    1 c coconut milk
    1 c vegetable broth
    2 tsp freshly squeezed lemon juice

Directions:

    1. Heat oil in a large dutch oven over medium-high flame.
    2. Add onions, curry powder, coriander and lemongrass.
    3. Saute until the onions are soft and the herbs and spices fragrant, 5-7 minutes.
    4. Add chickpeas and salt (and lemon peel, if using); cook for another 5 minutes.
    5. Add coconut milk and broth. Allow the liquid to just barely come to a boil before lowering the heat to medium. Cover and cook for 10 minutes.
    6. Take off heat and blend until as smooth as possible.
    7. Strain to remove the lemongrass fibers and chickpea skins. If you've got them, use a chinois and pestle. Otherwise, a strainer and spatula work just fine!
    8. Stir fresh lemon juice into the soup and top with fried shallots, croutons or anything else that suits your fancy. Serve!

    9. Note: Cut the lower bulb off of the lemongrass stalk and remove the tough, outer leaves. Chop thin slices off of the main stalk (the yellow section). The green part can be thrown whole into curries and soups---including this one---for extra flavor. Just fish it out before pureeing.

Stacie Billis

Stacie Billis is a child development specialist and family food expert with a national client practice, as well as the voice behind award-winning site One Hungry Mama where she serves up easy tips and healthy recipes for the family kitchen.

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