Chickpea and Tomato Soup

An essential dish for cold weather — warming and filling. I recently discovered chickpeas and have been trying them in all kinds of dishes. This spicy soup is sure to please anyone who loves vegetable soups and wholesome food. It makes you want to say: Where's my big spoon?

GalinaAuthor avatar
Recipe author

Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 23 % 9 g
Fats 5 % 2 g
Carbohydrates 72 % 28 g
175 kcal
GI: 100 / 0 / 0

Cooking method

  1. Step 1:

    Step 1

    Rinse the chickpeas thoroughly, cover with water, and let them soak for 10–12 hours or overnight. Drain, replace with fresh water, and cook the chickpeas for about 50 minutes. Check for doneness, since different varieties need different cooking times — the chickpeas should be soft.

  2. Step 2:

    Step 2

    Peel and finely chop the onion.

  3. Step 3:

    Step 3

    If you're using fresh tomatoes, peel them and cut them into pieces.

  4. Step 4:

    Step 4

    Peel the garlic and chop it or press it through a garlic press.

  5. Step 5:

    Step 5

    Heat a skillet with the vegetable oil and sauté the onion until golden.

  6. Step 6:

    Step 6

    Then add the tomatoes and simmer for 5–7 minutes. For a richer flavor and color, you can stir in a couple of tablespoons of tomato paste. Season with salt, red pepper, coriander, and garlic.

  7. Step 7:

    Step 7

    Drain the cooking liquid from the chickpeas into a separate bowl and transfer the chickpeas to a blender. Add the stewed vegetables.

  8. Step 8:

    Step 8

    Blend everything to a purée, adding the reserved cooking liquid until it reaches the consistency you want.

  9. Step 9:

    Step 9

    Before serving, add croutons to each bowl. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Tomatoes - 23  kcal/100g
  • Garlic - 143  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Tomato paste - 28  kcal/100g
  • Salt - 0  kcal/100g
  • Chickpeas - 364  kcal/100g
  • Ground red pepper - 318  kcal/100g
  • Ground coriander - 25  kcal/100g

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