Chickpeas and spinach soup

Chickpeas and Spinach Soup

About:

Chickpea/garbanzo beans, spinach is a delicious, nutritious, protein rich soup made for a nice addition to our weekly dinner menu. Here chickpeas, spinach are cooked in tomatoes, with a ting of apple sauce flavoured by garlic and spiced by paparika.

Spinach and bean soup can be low in calories and fat content.  Soup made with water or vegetable-based broth will contain the fewest calories. Soup made with low-fat or non-fat milk will supply more calories, but still fewer than cream-based soups.

Serves: 4-5 servings
Preparation time: 10 minutes
Cooking time: 20 minutes

Ingredients:

  • Cooked chickpeas-1cup
  • Chopped spinach-3handsful
  • Diced red peppers-1num
  • Diced onions-1num
  • Minced garlic-3num
  • Diced tomatoes-1cup (about 2-3num)
  • tomato puree-2-3tbsp
  • apple puree- from 1 fresh apple
  • Paprika-1tsp
  • ground black pepper, sea salt- as per taste
  • olive oil-1tbsp

Procedure:

  • Heat oil in a large pot over medium heat, add onion and saute for 3-4minutes/until soft and slightly golden.
  • Add garlic, bell peppers/capsicum and saute for 2-3minutes more or until garlic is lightly browned.
  • Add paprika, salt, tomato puree, apple puree, and saute for 2-3minutes on medium flame.
  • Then add spinach, chickpeas and simmer for 8-10minutes.
  • Season with ground pepper and serve hot.

Note:

  • Cooking chickpeas-rinse and soak chickpeas for 6-7hours, then drain and cook in a pressure cooker for 4-5whistles. Or if using canned drain and rinse thoroughly.
  • Chilli powder can be used alternatively to paprika.
  • Apple is used to get sweet taste and to get creamy texture
  • Whole Apple is used to retain all nutrients; Skin can be peeled as per taste
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    About Chitra Jagadish

    My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

    Posted on August 31, 2014, in International, Soups, Salad and Wraps and tagged , , , . Bookmark the permalink. 14 Comments.

    1. wow, applesauce in soup… that is new! It would add a nice tangy taste too, I’m sure.

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    2. Never tried apple sauce in soup:-) u f genius dear

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    3. Great soup.. warm n comfortable

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    4. One of my favorite kinds of soup!

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    5. This sounds delicious! I love the flavors that you used:)

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    6. Hello, thank your for your helathy recipes. Il always prefer home-made meals, and from time to time, un nice pastry and hot chocolate at a terrace ! Congrulatations.

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    7. Chitra, is it apple puree or apple sauce unsweetened, you are as always way ahead in trying variety 🙂

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