Chickpea Curry Soup
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.
For 4 servings
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.
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.
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.
- 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.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 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.
Adapt it for your goals.
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.
quickQuick
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 proteinHigh protein
Add a scoop of unflavored plant-based protein powder at the end of cooking, or stir in some cooked quinoa or lentils.
kid friendlyKid 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.
Why this is on our healthy list.
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
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.
