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Spiced Chickpea and Tomato Soup

von
S
Sophie

A hearty and flavorful soup featuring chickpeas and tomatoes, enhanced with aromatic spices.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 20 min
Schwierigkeitsgrad
Spiced Chickpea and Tomato Soup

Zutaten

4 Portionen
|
  • 2 tbsp
    Olive oil extra virgin oder Avocado oil
  • 1 whole
    Onion yellow oder Shallot
  • Celery fresh oder Leek
  • 1 tsp
    Ground cumin oder Ground coriander
  • 400 g
    Tomatoes canned, diced oder Fresh, chopped
  • 400 g
    Chickpeas canned, drained oder Cooked
  • 2 clove
    Garlic minced oder Garlic powder
  • 1 whole
    Lemon fresh oder Lime
  • Coriander fresh oder Parsley

Anleitung

1

Warm the oil

Heat the olive oil in a large pot over medium heat.

Using extra virgin olive oil adds a rich flavor to the base of the soup.

Benötigte Zutaten für diesen Schritt

olive oil
2

Sauté the vegetables

Add the chopped onion and celery to the pot and sauté until softened, about 8 minutes.

Stir occasionally to prevent the vegetables from sticking to the pot.

Benötigte Zutaten für diesen Schritt

onion celery
3

Add the spices

Stir in the ground cumin and minced garlic, cooking for 1 minute until fragrant.

Cooking the spices briefly releases their aromatic oils, enhancing the flavor.

Benötigte Zutaten für diesen Schritt

ground cumin garlic
4

Simmer the soup

Pour in the canned tomatoes and chickpeas, along with 2 cups of water. Bring to a boil, then reduce the heat and simmer for 10 minutes.

For a thicker soup, mash some of the chickpeas with the back of a spoon.

Benötigte Zutaten für diesen Schritt

tomatoes chickpeas
5

Add the lemon juice

Squeeze the juice of the lemon into the soup and stir well.

Adding lemon juice brightens the flavors of the soup.

Benötigte Zutaten für diesen Schritt

lemon
6

Garnish with coriander

Chop the fresh coriander and sprinkle it over the soup before serving.

Use fresh herbs for the best flavor and presentation.

Benötigte Zutaten für diesen Schritt

coriander
7

Serve and enjoy

Serve the soup hot with a side of flatbread or your favorite accompaniment.

Serving the soup with warm bread enhances the meal experience.

Nährwertangaben (100g)

Kalorien 80 kcal
Fett 3.5 g
  • Gesättigte Fettsäuren: 0.5 g
Kohlenhydrate 10 g
Ballaststoffe 3 g
Zucker 2 g
Eiweiß 4 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the delicious Spiced Chickpea and Tomato Soup, a quick and easy recipe perfect for a healthy and satisfying meal. This vegan soup combines chickpeas, tomatoes, and a blend of spices for a comforting dish ready in under 30 minutes.
💪

Warum dieses Rezept gut für dich ist

This soup is packed with plant-based protein from chickpeas and is rich in vitamins from fresh vegetables. It's perfect for those seeking a nutritious, vegan, and gluten-free meal option.
💡

Tipps & Tricks

To enhance the flavor, consider roasting the spices briefly before adding them to the soup. You can also garnish with a dollop of vegan yogurt for added creaminess.
🔄

Rezeptvarianten

For a variation, add a handful of spinach or kale during the last few minutes of cooking. You can also substitute chickpeas with white beans for a different texture.
🗄️

Aufbewahrung

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
📚

Rezeptgeschichte

Chickpea soups have been a staple in Mediterranean and Middle Eastern cuisines for centuries, celebrated for their simplicity and nutritional value.
🥗

Nährwertangaben

This soup is low in fat, high in fiber, and provides a good source of plant-based protein, making it a balanced and healthy meal.
🍽️

Kombinationsvorschläge

Pair this soup with warm flatbread or a side salad for a complete and satisfying meal.

Tags

healthy vegan vegetarian quick easy soup

Rezeptkategorien

Küche

mediterranean middle eastern

Mahlzeitart

lunch dinner snack

Gang

soup main course

Zubereitungsarten

sautéing sous vide boiling

Anlässe

everyday weeknight dinner family gathering potluck

Ernährungsformen

vegan gluten-free dairy-free low-sugar low-carb vegetarian pescatarian paleo halal kosher macrobiotic

Jahreszeiten

all-season winter

Schwierigkeitsgrad

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