Chickpeas are a great way to get a good balance of protein, carbohydrate and fibre into your diet, especially for vegans and vegetarians. Chickpeas are popularly used in hummus, dips, spreads falafel and you can find innumerable recipes with chickpea flour. Today’s recipe features chickpeas with vegetables in a nutritious soup full of flavour with an assortment of roasted spices.
Some of the health benefits of chickpeas-
- Regulates blood sugar due to the high fibre content.
- Helps maintain bone health since it’s rich in iron, calcium, phosphate, magnesium, manganese, zinc and vitamin K.
- Supports heart health since it contains potassium, high fibre, Vitamins C and B-6.
- Supports healthy blood pressure levels due to its potassium content.
- Selenium regulates liver enzymes and helps in detox.
- The choline in chickpeas helps with sleep, muscle movement, learning, and memory. Choline also assists in the absorption of fat and reduces chronic inflammation.
- Aids digestion and regularity due to its high fibre content.
- Dietary fibres help in weight management and increase satiety, making people feel full for longer and thereby lowering overall calorie intake.
Ingredients (for 4 medium bowls of soup)
- Dry chickpeas- 1 cup, washed and soaked overnight or at least for 10 hours
- carrot- 1, diced
- french beans- 10, diced
- onions- 2, finely chopped
- tomatoes- 2, finely chopped
- ginger paste- 1/2 teaspoon
- garlic paste- 1/2 teaspoon
- oil- 2 teaspoons
Spices for infusing
- peppercorns, cumin seeds, fennel seeds and coriander seeds- 1 teaspoon each
- cloves- 2
- cinnamon stick- one-inch long pieces-2
- cardamom- 2
- Coriander leaves for garnish.
- dry-roast the spices in a pan until aromatic.
- put the roasted spices in a tea ball infuser (as shown in the picture above).
- heat oil in the pan, add the onions and saute until translucent.
- add the ginger and garlic pastes and saute for 5 minutes.
- add the tomatoes and saute until mushy.
- drain the chickpeas and add to the pan with 3 cups of water and salt.
- transfer the contents to a pressure cooker and drop the ball infuser inside so that it is immersed in the liquid.
- close and wait for 3 whistles, simmer for 15 minutes, then remove from heat.
- open the cooker after pressure subsides, add the carrots and beans and boil again until they are cooked.
- remove the ball infuser, transfer to a serving bowl and garnish with chopped coriander leaves.
- After roasting the spices, crush them lightly with mortar and pestle to bring out the flavours.
- If you want to thicken the soup, take a tablespoon of the cooked chickpeas (after opening the pressure cooker), blend with a little water to make a paste and add to the soup while boiling the carrots.
- In this recipe, I’ve used black chickpeas which have a stronger flavour. White or green chickpeas can also be used.
- If you don’t have a ball strainer, a cheesecloth can be used to bundle the roasted spices.
Feel free to comment or send photos when you’ve tried the soup!