Meals Recipes Ingredients Cuisines Diets Health Goals Articles

Recipes

Popular Recipes
Quick Recipes
Healthy Recipes
Breakfast
Lunch
Dinner
All Recipes

Cuisines

Indian
Italian
Mexican
Chinese
Thai
Mediterranean
All Cuisines

Diets

Vegetarian
Vegan
Keto
Paleo
Gluten-Free
Dairy-Free
All Diets

Resources

Meal Planner
Articles
Nutrition Guide
Cooking Tips
Health Goals
Ingredients

Mobile App Coming Soon

We are coming with our mobile apps to help you plan your meals. Sign up to get early access.

About Us|Privacy Policy|Terms of Service|Contact|Sitemap

X IG P YT

Chickpea Curry Soup Recipe | CraftMyMeals | CraftMyMeals

Home
Recipes
Chickpea Curry Soup

americaneasyveganvegetarian

gluten-free

dairy-free

soy-free

Chickpea Curry Soup

Popularity

3.5

Taste Score:9/10

A comforting and hearty soup made from scratch with dried chickpeas and fresh coconut milk. Aromatic spices, carrots, and spinach make this a wholesome and flavorful vegetarian meal.

Prep15m

Cook35m

Servings4

Serving:1 cup

377 cal

Ingredients

For 4 servings

0.75 cup dried chickpeas (yields about 3 cups cooked)
1 cup desiccated coconut (unsweetened)
1.5 cup hot water (for making coconut milk)
1.5 tbsp coconut oil
1 pcs onion (medium, finely chopped)
4 pcs garlic (cloves, minced)
1 inch ginger (grated)
2 tbsp curry powder (mild or medium)
0.5 tsp turmeric powder
1 tsp cumin powder
0.25 tsp cayenne pepper
2 pcs carrot (medium, peeled and diced)
4 cup water (for the soup base)
0.5 tsp salt
150 g spinach (fresh, about 5 oz)
2 tbsp lime juice (from one lime)
0.25 cup cilantro (chopped, for garnish)

Nutrition per Serving

377

Calories

11g

Protein

38g

Carbs

Instructions

1
Prepare the chickpeas
- Rinse the dried chickpeas and soak them in plenty of water overnight, or for at least 8 hours.
- Drain the soaked chickpeas. Add them to a pressure cooker with 3 cups of fresh water.
- Pressure cook for 15-20 minutes, or until the chickpeas are soft and tender. Drain and set aside.
2
Make the coconut milk
- In a blender, combine the desiccated coconut and 1.5 cups of hot water.
- Blend on high for 1-2 minutes until the mixture is smooth and creamy.
- Pour the mixture through a muslin cloth or a fine-mesh sieve into a bowl, squeezing to extract all the milk. Set the coconut milk aside.
3
Sauté the aromatics and spices
- Heat the coconut oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook until softened, about 4-5 minutes.

Similar Recipes You Might Like

Vegan Quinoa Bowl

A vibrant and nourishing bowl packed with fluffy quinoa, roasted sweet potatoes, and black beans, all brought together with a zesty lime dressing. This is the perfect plant-based meal for a satisfying and flavorful lunch or dinner.

Sliced Radishes

A quick, refreshing salad of crisp radishes tossed in a light lemon-dill vinaigrette. It's the perfect crunchy side to cut through richer main dishes, ready in just a few minutes.

Cucumber Salad with Rice Vinegar

A crisp, tangy, and refreshing cucumber salad tossed in a simple rice vinegar dressing. It's a perfect light side dish that comes together in minutes and complements any meal.

vegetariangluten-free

american

Nonfat Greek Yogurt with Mixed Berries

A simple, refreshing bowl of creamy nonfat Greek yogurt topped with a vibrant mix of fresh berries. It's a protein-packed, healthy start to your day or a perfect light snack, ready in just minutes.

5 min

70cal

1gprotein

About This Chickpea Curry Soup Recipe

A comforting and hearty soup made from scratch with dried chickpeas and fresh coconut milk. Aromatic spices, carrots, and spinach make this a wholesome and flavorful vegetarian meal.

This american recipe takes 50 minutes to prepare and yields 4 servings. At 377.16 calories per serving with 10.75g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.

23g

Fat

Fiber11g

Sodium365mg

Potassium817mg

Phosphorus208mg

Know more about our calculations

Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.

Add the curry powder, turmeric powder, cumin powder, and cayenne pepper. Stir constantly for 1 minute to toast the spices.

Simmer the soup

Add the diced carrots, cooked chickpeas, 4 cups of water, and the prepared coconut milk to the pot.
Season with salt. Stir everything together and bring to a gentle simmer.
Reduce the heat to low, cover, and let it cook for 10-12 minutes, until the carrots are tender.

Finish and serve

Remove the pot from the heat. Stir in the fresh spinach until it wilts, which should take about 1-2 minutes.
Stir in the fresh lime juice.
Ladle the soup into bowls and garnish with fresh cilantro before serving.

Pro Tips

1For a creamier texture, use an immersion blender to blend about one-third of the soup directly in the pot before adding the spinach.
2Soaking chickpeas is crucial for them to cook evenly and be easily digestible.
3Feel free to add other vegetables like diced sweet potatoes or bell peppers along with the carrots.
4The soup stores well in an airtight container in the refrigerator for up to 4 days.

Recipe Variations

healthy

Healthy

To reduce fat, use half the amount of coconut milk and replace the rest with water. You can also add more vegetables like kale or zucchini for extra nutrients.

quick

Quick

If you're short on time, you can use two 15-oz cans of chickpeas (rinsed and drained) and one 13.5-oz can of light coconut milk instead of making them from scratch.

high protein

High protein

Add a scoop of unflavored plant-based protein powder at the end of cooking, or stir in some cooked quinoa or lentils.

kid friendly

Kid friendly

Omit the cayenne pepper and use a mild curry powder to keep the heat level low. Blend the soup until smooth if your kids prefer that texture.

Health Benefits

✨

Excellent Source of Plant-Based Protein

Chickpeas are a fantastic source of protein, which is essential for muscle repair and growth, making this soup a great option for vegetarians and vegans.

🌾

Rich in Dietary Fiber

The high fiber content from chickpeas and vegetables aids in digestion, promotes gut health, and helps you feel full and satisfied.

✨

Anti-inflammatory Properties

Spices like turmeric and ginger contain powerful anti-inflammatory compounds that can help reduce inflammation in the body.

✨

Boosts Immunity

Garlic, ginger, and the vitamins in spinach and carrots contribute to a stronger immune system, helping your body fight off illnesses.

Frequently Asked Questions

Is Chickpea Curry Soup healthy?

Yes, this soup is very healthy. It's packed with plant-based protein and fiber from chickpeas, vitamins from vegetables like carrots and spinach, and healthy fats from coconut. Using homemade ingredients also reduces sodium and preservatives.

How many calories are in this Chickpea Curry Soup?

One cup of this soup contains approximately 250-300 calories, depending on the exact amount of coconut milk and oil used. It's a balanced and satisfying meal.

Can I make this soup ahead of time?

Absolutely! This soup is great for meal prep. It can be stored in an airtight container in the refrigerator for up to 4 days. The flavors often meld and taste even better the next day.

Can I use other beans instead of chickpeas?

Yes, you can substitute chickpeas with cannellini beans, great northern beans, or even red lentils. Note that cooking times may vary, especially for lentils.