It Didn’t Take a Chick and a Pea, to Make This Soup

The Chickpea, aka Garbanzo bean, is a staple in many Middle Eastern and in Indian diets. It is full of health-enhancing fiber, and two cups of this tasty legume provides the full recommended intake for the day!

The type of fiber provided by Garbanzo beans is unique in that it has been shown to exceed other sources by in lowering levels of LDL-cholesterol, total cholesterol, and triglycerides. People who eat legumes regularly are less likely to develop Type 2 diabetes, according to a  study published in the January “American Journal of Clinical Nutrition”.

Between 65-75% of the fiber found in garbanzo beans is insoluble fiber. This type of fiber remains undigested all the way down to the final segment of your large intestine (colon), which is critical for colon health and preventing colon cancer.

I totally support the advice on Whole Foods’ page about beans and canned goods in general:

If you are in a hurry canned beans can be a healthy option. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned garbanzo beans and those you cook yourself.
However there may be some concern over the BPA content of canned
products. Your best bet is to factor in a little more time to your meal preparation process and prepare beans yourself.”

This recipe is tasty as well as healthful. I will post an actual photo soon!

Chickpea Soup with a Kick

  • 2- 1/2 c. cooked organic Chickpeas, drained (as a last resort you may use canned)
  • 1- 2/3 c. can light Coconut milk
  • 1/2 c. chopped organic Tomatoes
  • 1/4 c. naturally sweetened Apple juice
  • 1/4 c. organic Cilantro leaves
  • 1/2 tsp. Garam Masala
  • 1/2 tsp. ground organic Ginger
  • 1 c. free-range Chicken stock (or low-salt Veggie Broth for Vegan)
  • 1/4 c. Tofu, blended till smooth, (or low-fat yogurt)
  • Sea Salt and freshly ground Black pepper
  • 2 organic Scallions, green parts only, thinly sliced

In a blender, combine the drained chickpeas with the coconut milk, chopped tomatoes, apple juice, cilantro leaves, garam masala and ground ginger, and puree the mixture until smooth.

Transfer the puree to a medium saucepan.

Stir in the stock or broth and bring to a simmer on medium-high. Season with salt and black pepper.

Ladle the soup into bowls, top with the tofu (or yogurt) and scallion greens and serve.

Note: The soup can be refrigerated overnight. Reheat gently.

~ To Your Health!

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9 thoughts on “It Didn’t Take a Chick and a Pea, to Make This Soup

  1. I love chick peas and you can do so much with them! On a recent visit to family in California I was so surprised to find chickpeas in their natural form! Each pea encased in a little wrapper type thing which you squeeze off to reveal an ACTUAL green pea like thing!! This the the thing that they THEN dry….which you then have to soak and cook…….or somehow ends up in a can! I had no idea!

    1. In Lebanon, the branches are sold by street vendors, and we eat them green. I love them that way! Finally Whole Foods out here in No Calif is carrying a few during the season. So glad you discovered them. 🙂

  2. Garam masala is one of my favorite spices. I love the sounds of this soup. Interested in the addition of apple juice……..

    1. Hooray! It makes me happy when people tell me they like Chickpeas.. they’re such a great addition to our diet. I do hope you try this on the next ‘cool’ day.
      Cheers!

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