Indian chickpea & vegetable soup

By Jennifer Joyce

Healthy, flavour-packed and low-cost, this soup’s ideal for taking to work for lunch

Prep:10 mins
Cook:15 mins

Easy

Nutrition per serving

kcal 168
fat 6g
saturates 0g
carbs 23g
sugars 10g
fibre 6g
protein 7g
salt 0.66g

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

Tip

Easy Italian broth
Make this an Italian soup by swapping the ginger and garam masala for 1 tbsp chopped rosemary.

Method

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.

Suggested recipes from this collection...

POST-ID:486 array(5) { [0]=> object(WP_Term)#16614 (11) { ["term_id"]=> int(7) ["name"]=> string(13) "Healthy lunch" ["slug"]=> string(13) "healthy-lunch" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(7) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(51) "Keep your healthy eating regime on the right track." ["parent"]=> int(0) ["count"]=> int(159) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [1]=> object(WP_Term)#16722 (11) { ["term_id"]=> int(207) ["name"]=> string(12) "Healthy soup" ["slug"]=> string(12) "healthy-soup" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(207) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(33) "Comfort food without the calories" ["parent"]=> int(0) ["count"]=> int(42) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [2]=> object(WP_Term)#16693 (11) { ["term_id"]=> int(143) ["name"]=> string(14) "Hearty lunches" ["slug"]=> string(21) "healthy-lunch-recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(143) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(51) "Keep your healthy eating regime on the right track." ["parent"]=> int(0) ["count"]=> int(88) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [3]=> object(WP_Term)#16624 (11) { ["term_id"]=> int(300) ["name"]=> string(6) "Indian" ["slug"]=> string(6) "indian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(300) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(45) "Spicy Eastern recipes such as masala chicken." ["parent"]=> int(0) ["count"]=> int(145) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [4]=> object(WP_Term)#16713 (11) { ["term_id"]=> int(215) ["name"]=> string(17) "Low-calorie lunch" ["slug"]=> string(17) "low-calorie-lunch" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(215) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(63) "Lunchbox favourites and weekend treats, all under 400 calories." ["parent"]=> int(0) ["count"]=> int(70) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } }