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chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup |

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User Tarla Dalal  •  28 January, 2024
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Table of Content

About Chickpea Soup Recipe Down arrow
Ingredients Down arrow
Methods Down arrow
Like chickpea soup Down arrow
What is chickpea soup made of ? Down arrow
Cooking chickpea Down arrow
Making vegetable stock Down arrow
Making chickpea soup Down arrow
Pro tips for chickpea soup Down arrow
Benefits of chickpea soup Down arrow
Nutrient values Down arrow

chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | with 25 amazing images. 

Experience the culinary wonders of India while supporting your overall health with this simple and nutritious Indian chickpea soup , a perfect choice for those managing diabetes. 

chickpea soup , also known as hummus soup or garbanzo bean soup in the west, is a hearty and flavorful Indian soup that is packed with protein and fiber. It is a popular healthy soup in many cultures around the world, and it can be made with a variety of ingredients and spices. 

chickpea soup is typically a thick and creamy soup with a warm golden or yellow color. 


To make chickpea soup , heat the oil in a deep pan, add the onions, garlic and sauté on a medium flame for 1 minute. 
Add the carrots and celery and sauté on a medium flame for 1 to 2 minutes. 
Add tomatoes, cooked chickpeas and 5 cups vegetable stock or water and mix well. Cook on a medium flame for 10 minutes, while stirring occasionally. 
Add mixed herbs, salt and pepper and cook on a medium flame for 1 minute, while stirring occasionally. 
Remove one third of the soup and put in a mixer. Blend till smooth. 
Add back to the soup, cook on a medium flame for 1 minute. 
Serve chickpea soup hot garnished with parsley. 

Main ingredients of chickpea soup . 
Chickpea. Chickpeas have a nutty, earthy flavor that compliments the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. 

chickpea soup is a delicious and nutritious dish that is perfect for a light lunch or dinner. Add a scoop of curd or sour cream for a touch of richness. 

Pro tips for kabuli chana soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 2. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions acts as a blood thinner and prevents blood clotting too. 3. Celery has a mild, slightly bitter flavor that complements the sweetness of the peas. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke. 

Enjoy chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | with step by step photos.

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Soaking Time

0

Preparation Time

10 Mins

Cooking Time

15 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

25 Mins

Makes

5 servings

Ingredients

Method

For chickpea soup
 

  1. To make chickpea soup , heat the oil in a deep pan, add the onions, garlic and sauté on a medium flame for 1 minute.
  2. Add the carrots and celery and sauté on a medium flame for 1 to 2 minutes.
  3. Add tomatoes, cooked chickpeas and 5 cups vegetable stock or water and mix well.
  4. Cook on a medium flame for 10 minutes, while stirring occasionally.
  5. Add mixed herbs, salt and pepper and cook on a medium flame for 1 minute, while stirring occasionally.
  6. Remove one third of the soup and put in a mixer. Blend till smooth.
  7. Add back to the soup, cook on a medium flame for 1 minute.
  8. Serve chickpea soup hot garnished with parsley.

Chickpea Soup Recipe recipe with step by step photos

like chickpea soup

 

    1. like chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup | then see our collection of quick vegetarian soups and some recipes we love. 
what is chickpea soup made of ?

 

    1. what is chickpea soup made of ? See below image of list of ingredients for chickpea soup.
      Step 2 – <strong>what is chickpea soup made of ? </strong><u><em>See below image of list of ingredients for&nbsp;chickpea …
cooking chickpea

 

    1. To make the chickpea soup recipe | healthy chickpea soup | Indian kabuli chana soup |  wash and soak 3/4th cup of kabuli chana overnight in a deep bowl 
      Step 3 – <meta charset="UTF-8" />To make the<strong>&nbsp;</strong><meta charset="UTF-8" /><strong>chickpea soup recipe | healthy&nbsp;chickpea soup | Indian kabuli …
    2. In the morning, drain well using a strainer.
      Step 4 – In the morning, drain well using a strainer.
    3. Transfer the soaked chana to a pressure cooker. 
       
      Step 5 – <meta charset="UTF-8" />Transfer the soaked chana to a pressure cooker.&nbsp;<br /> &nbsp;
    4. Add the salt and 3 cup of water.
      Step 6 – Add the salt and 3 cup of water.
    5. Pressure cook it for 2 whistles over a medium flame till they are semi cooked.
      Step 7 – Pressure cook it for 2&nbsp;whistles over a medium flame till they are semi cooked.
    6. Drain the semi cooked kabuli chana using a strainer and keep aside.
       
      Step 8 – <meta charset="UTF-8" />Drain the semi cooked kabuli chana using a strainer and keep aside.<br /> …
making vegetable stock

 

    1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious.  
      Step 9 – <meta charset="UTF-8" />Here is the recipe to make&nbsp;<strong><a href="https://www.tarladalal.com/basic-vegetable-stock-38556r" target="_blank">homemade veg stock</a></strong>&nbsp;which makes the soup …
making chickpea soup

 

    1. heat 2 tsp olive oil in a deep pan. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.  
      Step 10 – heat&nbsp;<meta charset="UTF-8" />2 tsp&nbsp;<a href="glossary-olive-oil-451i">olive oil</a>&nbsp;in a deep pan.&nbsp;Consider using&nbsp;&nbsp;<a href="https://www.tarladalal.com/recipes-using-olive-oil-451">olive oil</a>&nbsp;or&nbsp;<a href="https://www.tarladalal.com/recipes-using-coconut-oil-nariyal-ka-tel-1186">coconut oil&nbsp;</a>instead of …
    2. Add 1/2 cup chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.
      Step 11 – <meta charset="UTF-8" /> Add&nbsp;1/2 cup&nbsp;<a href="glossary-chopped-onions-722i">chopped onions</a>.&nbsp;Onions release a wonderful aroma when cooked, which makes …
    3. Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong and pungent flavor that adds depth and complexity to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.    
      Step 12 – <meta charset="UTF-8" />Add&nbsp;2 tsp&nbsp;finely&nbsp;<a href="glossary-chopped-garlic-790i">chopped garlic (lehsun)</a>.&nbsp;Garlic has a strong and pungent flavor that adds …
    4. Sauté on a medium flame for 1 minute.
      Step 13 – <meta charset="UTF-8" />Saut&eacute; on a medium flame for 1&nbsp;minute.
    5. Add 1/2 cup chopped carrot. Carrots have a sweet and earthy flavor. Carrots add a bit of body and texture to the soup. They also help to thicken the soup slightly. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness.  
      Step 14 – <meta charset="UTF-8" />Add&nbsp;1/2 cup&nbsp;chopped&nbsp;<a href="glossary-carrot-gajar-gajjar-253i">carrot</a>.&nbsp;Carrots have a sweet and earthy flavor.&nbsp;Carrots add a bit of …
    6. Add 2 tbsp chopped celery (ajmoda). Celery has a mild, slightly bitter flavor that complements the sweetness of the onions. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke. 
       
      Step 15 – <meta charset="UTF-8" /> Add&nbsp;2 tbsp&nbsp;<a href="glossary-chopped-celery-799i">chopped celery (ajmoda)</a>.&nbsp;Celery has a mild, slightly bitter flavor that …
    7. Sauté on a medium flame for 2 minutes.
      Step 16 – <meta charset="UTF-8" />Saut&eacute; on a medium flame for 2 minutes.
    8. Add 1 cup roughly chopped tomatoes. Tomatoes have a rich, tangy flavor that complements the sweetness of the carrots and the earthiness of chickpeas. Tomatoes contain pectin, a natural thickener. This helps to give the soup a creamy texture without the need for cream or milk. 
      Step 17 – <meta charset="UTF-8" />Add&nbsp;<strong>1&nbsp;cup</strong>&nbsp;roughly&nbsp;<a href="glossary-chopped-tomatoes-779i">chopped tomatoes</a>.&nbsp;Tomatoes have a rich, tangy flavor that complements the sweetness of …
    9. Add 1 1/2 cups cooked chickpeas. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
      Step 18 – Add 1 1/2 cups cooked chickpeas.&nbsp;Chickpeas have a nutty, earthy flavor that complements the savory …
    10. Add 5 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
      Step 19 – <meta charset="UTF-8" />Add 5&nbsp;cups of&nbsp;<a href="https://www.tarladalal.com/basic-vegetable-stock-38556r">vegetable stock</a>&nbsp;or&nbsp;&nbsp;hot water. For better taste use&nbsp;<a href="https://www.tarladalal.com/basic-vegetable-stock-38556r">vegetable stock</a>&nbsp;or if …
    11. Cook on a medium flame for 10 minutes, while stirring occasionally. 
      Step 20 – <meta charset="UTF-8" />Cook on a medium flame for 10&nbsp;minutes, while stirring occasionally.&nbsp;
    12. Add 1 tsp mixed herbs.  
      Step 21 – Add 1 tsp mixed herbs. &nbsp;
    13. We added 1 tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
      Step 22 – We added 1 tsp salt.&nbsp;Salt brings out natural flavours and makes foods more palatable. Too …
    14. Add freshly ground black pepper (kalimirch) to taste.
       
      Step 23 – <meta charset="UTF-8" />Add&nbsp;<a href="glossary-freshly-ground-black-pepper-kalimirch-powder-kali-mirch-ka-powder-567i">freshly ground black pepper (kalimirch)</a>&nbsp;to taste.<br /> &nbsp;
    15. Cook on a medium flame for 1 minute, while stirring occasionally. You can serve chickpea soup at this stage or blend a bit.
      Step 24 – <meta charset="UTF-8" /> Cook on a medium flame for 1&nbsp;minute, while stirring occasionally. You can …
    16. Notice the satisfyingly chunky texture of this nutritious chickpea soup.
      Step 25 – Notice the satisfyingly chunky texture of this nutritious<strong> chickpea soup</strong>.
    17. Take one third of the soup mixute and put in a mixer.
      Step 26 – Take one third of the soup mixute and put in a mixer.
    18. Blend till smooth.
      Step 27 – Blend till smooth.
    19. Add back to the soup and mix well.
      Step 28 – Add back to the soup and mix well.
    20. Cook on a medium flame for 1 minute, while stirring occasionally. 
      Step 29 – Cook on a medium flame for 1&nbsp;minute, while stirring occasionally.&nbsp;
    21. Serve hot with crusty bread.
      Step 30 – Serve hot with crusty bread.
pro tips for chickpea soup

 

    1. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.   
      Step 31 – <meta charset="UTF-8" />Consider using&nbsp;&nbsp;<a href="https://www.tarladalal.com/recipes-using-olive-oil-451">olive oil</a>&nbsp;or&nbsp;<a href="https://www.tarladalal.com/recipes-using-coconut-oil-nariyal-ka-tel-1186">coconut oil&nbsp;</a>instead of processed seed oils for a healthier …
    2. Add 5 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
      Step 32 – <meta charset="UTF-8" /> Add 5&nbsp;cups of&nbsp;<a href="https://www.tarladalal.com/basic-vegetable-stock-38556r">vegetable stock</a>&nbsp;or&nbsp;&nbsp;hot water. For better taste use&nbsp;<a href="https://www.tarladalal.com/basic-vegetable-stock-38556r">vegetable stock</a>&nbsp;or …
    3. Add 1 1/2 cups cooked chickpeas. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
      Step 33 – <meta charset="UTF-8" /> Add 1 1/2 cups cooked chickpeas.&nbsp;Chickpeas have a nutty, earthy flavor that …
    4. Tomatoes have a rich, tangy flavor that complements the sweetness of the carrots and the earthiness of chickpeas. Tomatoes contain pectin, a natural thickener. This helps to give the soup a creamy texture without the need for cream or milk.  
      Step 34 – <meta charset="UTF-8" />Tomatoes have a rich, tangy flavor that complements the sweetness of the carrots …
benefits of chickpea soup

 

    1. Chickpea Soup  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
      1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% of RDA.
      2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 50% of RDA.
      3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 40% of RDA.
      4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 38% of RDA.
      5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 25% of RDA.
      6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
      7. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.
      Step 35 – <strong>Chickpea Soup</strong>&nbsp;<strong>&nbsp;is rich in below macronutrients, vitamins and minerals given in descending&nbsp;order (highest to lowest).&nbsp;</strong> …
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy154 cal
Protein5.8 g
Carbohydrates24.7 g
Fiber10.1 g
Fat3.5 g
Cholesterol0 mg
Sodium586.3 mg

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