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
  • About Chitra Jagadish

    My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

    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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