Life-Affirming Chickpea Soup
Humble ingredients, but a symphony of flavor.
Image © 2023 Jocelynne Flor
Prep Time
40 minutes
Number of Servings
3 servings
Recipe Source
Super Tonics by Meredith Youngson ($18.99, Ten Speed Press, 2023)
Ingredients
- 1 Tbsp coconut oil, ghee, or olive oil
- 1 yellow onion, finely chopped
- 4 garlic cloves, thinly sliced
- 1 Tbsp finely chopped fresh ginger
- 1 (15 oz) can chickpeas, drained and liquid reserved
- 1 1⁄4 tsp curry powder
- 1⁄4 tsp ground turmeric
- 1 tsp salt, plus more as needed
- Pinch of red pepper flakes (optional)
- Freshly ground black pepper
- 4 cups low-sodium vegetable or chicken broth
- 1⁄4 cup uncooked white quinoa, rinsed
- 2 cups baby arugula or spinach, coarsely chopped
- Zest and juice of 1 lemon, divided
Directions
- In a large pot, heat oil over medium heat.
- Add onion, garlic, and ginger. Cook for 4 to 5 minutes over medium-low heat, stirring occasionally, until tender. Add drained chickpeas, curry powder, turmeric, salt, and red pepper flakes, if using. Season with black pepper.
- Cook for 3 to 4 minutes over medium heat, stirring often. Use a spatula or wooden spoon to smash some of chickpeas into the pot (this gives the soup a lovely chunky texture).
- Add broth, quinoa, and reserved chickpea liquid. Bring to a simmer over medium-high heat. Once simmering, reduce heat to medium-low. Cover and cook for 13 to 15 minutes, until quinoa is cooked and soup has thickened.
- Stir in arugula, lemon zest, and half of lemon juice. Taste and add more salt, pepper, or lemon juice as desired. Grab a spoon and tuck in!
Nutrition Info
With coconut oil, vegetable broth, and arugula: 668 Calories, 33 g Protein, 108 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 21 g Fiber, 14 g Total fat (5 g sat), 477 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Vitamin B6, Phosphorus, Folate, ★★★★ Iron, Zinc, ★★★ Vitamin B2 (riboflavin), Magnesium, ★★ Vitamin C, Vitamin K, Potassium, ★ Vitamin B3 (niacin), Vitamin E, Calcium
