Nutritious & Creamy Chickpea Soup
How to Make Healthy and Delicious Chickpea Soup Easily
Chickpeas are known for being great for diet and health! Did you find them too hard to cook? With this recipe, I’ll guide you through the perfect way to soak and boil chickpeas, and how to make a nutritious and delicious soup. It’s perfect as a hearty meal or a light brunch!
Main Ingredients- Chickpeas 1 cup (standard paper cup, approx. 330g)
- Onion 1/2 medium (approx. 55g)
- Vegetable oil 2 Tbsp
- Whole peeled tomatoes 1 cup
- Water 300mL
- Tomato sauce 5 Tbsp
- Fine salt 1/4 Tbsp
- Pepper to taste (a few grinds)
- Grated Parmesan cheese (for garnish, optional)
Cooking Instructions
Step 1
First, let’s prepare the chickpeas. I used 1 cup (about 330g) measured with a standard paper cup. Chickpeas are incredibly hard, like little stones! It’s crucial to soak them thoroughly before cooking. For this recipe, I soaked them for almost a full day. Soaking them for a generous amount of time will ensure they become tender in the next step.
Step 2
Now it’s time to boil the soaked chickpeas. Using a pressure cooker significantly shortens the cooking time and results in much softer chickpeas. Make sure to add enough water to cover the beans completely. If there isn’t enough water, the chickpeas might not cook properly.
Step 3
Once the pressure cooker’s weight starts to hiss and lift, reduce the heat to low or medium-low and continue to cook for about 10 minutes. This will cook the chickpeas perfectly. It’s important to let the pressure release naturally before opening the lid for safety. After waiting for the steam to escape and the weight to settle, carefully open the lid.
Step 4
Take a look at the difference between the well-soaked and boiled chickpeas and uncooked ones! You can see such a significant difference. It really shows how important the soaking process is.
Step 5
The boiled chickpeas are delicious on their own, but I peeled off all the skins for a smoother and nuttier flavor. Peeling them while they are still warm from boiling makes the process much easier. Removing the skins also improves the soup’s texture, making it even creamier.
Step 6
Now, let’s prepare the vegetables for our delicious chickpea soup. Take half an onion (about 55g) and chop it very finely. Finely chopping the onion ensures it blends seamlessly into the soup, creating a smooth consistency without any noticeable pieces.
Step 7
Instead of butter, add 2 tablespoons of vegetable oil to a pan and sauté the finely chopped onion. Cook until the onion becomes translucent. Sautéing the onions thoroughly will release their natural sweetness, deepening the soup’s flavor profile.
Step 8
Next, prepare 1 cup of whole peeled tomatoes. Using canned whole tomatoes is convenient. Combine them with the sautéed onions. The chunks of whole tomatoes will make the soup appear much heartier and more appealing.
Step 9
Now, pour in 300mL of water and bring it to a boil. As the ingredients meld together, a wonderful aroma, reminiscent of a fine restaurant, will start to fill your kitchen. This is a key step in building the soup’s base flavor.
Step 10
To add a deeper flavor, stir in 5 tablespoons of tomato sauce. This will create a much richer and more complex taste compared to using only whole tomatoes. The tomato sauce plays a crucial role in balancing the overall flavor of the soup.
Step 11
Add the boiled chickpeas (with skins removed) into the pot. As the chickpeas simmer in the soup, the broth will naturally thicken. The nutrition and creaminess of the chickpeas will be infused into the soup.
Step 12
Finally, it’s time to season. Add 1/4 tablespoon of fine salt and a few grinds of pepper to taste. You can also garnish with a little spinach or grated Parmesan cheese for an even more elegant and delicious finish. Enjoy your smooth and nutty chickpea soup!
