You are here

Savory Chickpea and Tomato Soup Recipe

This savory and hearty soup calls for nutrient-rich ingredients that are readily available year-round. Rich in healthy protein, natural vitamin C, and carotenoids, this soup offers plenty of fuel for a healthy immune system, and is a filling choice for vegans and omnivores alike.

Ingredients:

1 carrot, chopped into bite-size pieces
1 rib celery, diced
1 sweet potato, peeled and chopped into bite-size pieces
1 onion, finely diced
1 can of diced tomatoes plus natural juices (28 ounce-can)
1 can of chickpeas (about 16 ounces)
1 cup cooked lentils
Extra-virgin olive oil
Sea salt and pepper
1 teaspoon paprika
1 teaspoon ground turmeric
Large handful of fresh cilantro

Directions:

1. Heat 2 to 3 tablespoons of olive oil in a soup pot and add onions, ground turmeric, and paprika. Stir occasionally and cook for about 3 minutes.

2. Add carrots, celery, sweet potatoes, and about half the fresh cilantro. Cook for another 10 to 12 minutes, or until onions are soft.

3. Add lentils, chickpeas, and diced tomatoes, natural tomato, plus 2.5 cups of water. Simmer until sweet potatoes and carrots are cooked through - this takes about 20 to 25 minutes.

4. Season with sea salt and pepper, to taste, and add some fresh cilantro to the top of each bowl just before serving.

Enjoy this savory chickpea and tomato soup, perfect for cold winter days.

If you have a favorite winter soup recipe, please consider sharing via the comments section below. Thank you.

 
 

Join more than 100,000 readers worldwide who receive Dr. Ben Kim's free newsletter

Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue

Please Rate This

Your rating: None Average: 4.4 (43 votes)
 
 
 

Comments

Every winter my mom would always made a huge batch of this soup. Nothing is more satisfying on a cold winter day than a cup of soup, especially now that I live in Wyoming.

1 pkg ground turkey
onion, chopped (desired amount, ~1/4 cup)
green pepper, chopped (desired amount, ~1/2-3/4 cup)
1 clove fresh garlic, squeezed, pressed, chopped
1 can navy or white beans, do not drain
2-3 cup chicken broth
1/2 tsp dried sweet basil
1/2 tsp dried tarragon
salt and pepper to taste
1/2 cup raw Shell macaroni

1. Brown off turkey with onions, garlic and green pepper.

2. Add chicken stock, beans, spices and cooked shell macaroni (I would suggest not cooking the macaroni all the way because it will continue to cook a little in the next step.

3. Heat all through until hot enough, 10-15 minutes at most.

Makes approximately 10 servings

Here's one I just tried which is AWESOME from http://veganrecipeguy.com/ (no affiliation/relation). I used fresh black-eyed peas instead of canned, and curly chard for green. So totally yummmy and rich-tasting that I don't think I even want to know what's in the liquid smoke...

Melungeon Stew
1/4 Cup Water
1 Onion – Chopped
2 Cloves Garlic – Minced
1 Bunch Fresh Greens
4 Cups Vegetable Broth
4 Large Ripe Tomatoes – Chopped
2 12oz Jars Fire Roasted Red Peppers – Drained
4 Cans Black-Eyed Peas – Drained and Rinsed
2 Cups Frozen Kernal Corn
2 Teaspoons Basil
2 Teaspoons Liquid Smoke
2 Tablespoons Soy Sauce (Or to taste)

First saute the onion and garlic in the water, until the onions soften. (About five minutes)

Add your greens, and continue to saute until they reduce and soften. (Another three minutes or so)

Blend 2 can black-eyed peas with two cups of broth, the roasted red peppers. (This will give your soup a thick rich texture.)

Combine all ingredients in a stock pot and bring to a boil. Reduce heat and simmer for another 10 minutes.

Kale is being sold everywhere these days and the following recipe is so easy to make and everyone likes it for it's good flavor:

1 chopped onion
4 small or 3 large kale cut into small pieces
1 small carrot chopped
4 - 6 cups of chicken broth or water, heated
salt, pepper, olive oil

optional: cooked rice, or small alphabet noodles for kids

Heat oil and cook onion for 5 minutes. Add carrot and kale and cook for 10 minutes stirring occasionally. Add broth or water and simmer for 15 to 20 minutes, seasoning with salt and pepper.

If you like, serve the soup over some cooked rice or small noodles.

What works really well too is to add some small cubes of chicken along with the heated broth for a complete healthy light dinner!

Had a family member make this for us today & OMG... so, so SOOO good! Even my mom, whose tastes are different from mine, loved it and had two and half bowlfuls! Which is saying a lot since she's a very light eater and normally would be fine with just half a bowl! We are all looking forward to making this again! Thanks for sharing such a delicious recipe, Dr Kim. We are eager to try more!

P.S.
And the fact that this is a healthful soup is just icing on the cake! :)