Indian chickpea & vegetable soup
Healthy, flavour-packed and low-cost, this soup's ideal for taking to work for lunch
Recipe uploaded by
Difficulty and servings
Makes 4 lunches
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Vegetarian, Vegan, Low-fat
- Heat the oil in a medium saucepan, then add the onion, ginger and garlic. Fry for 2 mins, then add the garam masala, give it 1 min more, then add the stock and carrots. Simmer for 10 mins, then add the chickpeas. Use a stick blender to whizz the soup a little. Stir in the beans and simmer for 3 mins. Pack into a flask or, if you've got a microwave at work, chill and heat up for lunch. Great with naan bread.
Easy Italian broth
Make this an Italian soup by swapping the ginger and garam masala for 1 tbsp chopped rosemary.
PER SERVING
168 kcalories, protein 7g, carbohydrate 23g, fat 6 g, saturated fat 0g, fibre 6g, sugar 10g, salt 0.66 g
Recipe from Good Food magazine, February 2009.
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http://www.bbcgoodfood.com/recipes/9044/
Difficulty and servings
Makes 4 lunches
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Vegetarian, Vegan, Low-fat
Ingredients
- 1 tbsp vegetable oil
- 1 large onion , chopped
- 1 tsp finely grated fresh root ginger
- 1 garlic clove , chopped
- 1 tbsp garam masala
- 850ml vegetable stock
- 2 large carrots , quartered lengthways and chopped
- 400g can chickpeas , drained
- 100g green beans , chopped
PER SERVING
168 kcalories, protein 7g, carbohydrate 23g, fat 6 g, saturated fat 0g, fibre 6g, sugar 10g, salt 0.66 g
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