~Sweet Lab~

sweet & accessible recipes, collected or designed by myself

Chickpea and Fire Roasted Tomato Soup

Well since I last posted a recipe, I broke my arm, had surgery, lost about 30 pounds, and started eating a lot better. Unfortunately, “Eating better” lead to “eating being a joyless chore,” haha, because there are not many healthy foods or ingredients at my disposal. However, now that my dad was diagnosed with high cholsterol, I acutally have more opportunities to cook healthy meals because he is getting bored with eating, lol. Here is a recipe I found that high in fiber and protein and can easily stand on it’s own as a meal. It’s also easy AND fast!

Ingredients:

  • a few turns of the pan of olive oil (original calls for 1/4 cup that seems excessive)
  • 2 cloves of garlic, chopped (or 3 or 4)
  • 1 small onion, coarsely chopped
  • 2 cans of chickpeas (garbanzo beans, low sodium preferably), drained
  • 2 tsp ground cumin
  • 1/2 tsp ground cardamom
  • 1/2 tsp turmeric
  • 2 cups chicken or vegetable stock
  • 1 (28 oz) can fire roasted tomatoes (or 2 14.5 oz cans)
  • 1 cup plain yogurt for garnish (I used less)

This recipe is incredibly easy and fast but requires a food processor. Chop your garlic and onion first so you don’t have to slow down once everything gets started.

Heat the olive oil in a medium pot or dutch oven over medium heat. Add the garlic and cook 2 or 3 minutes (the smaller the chop the faster it cooks be warned). Grind the chickpeas and onion in the food processor. If you are doing this in a smaller processor or processor attachment, I recommend you do the onions first as they are the ones that need to cook for 5 minutes to sweeten, if you are using a large enough processor simply do them both at once. Add the ground mixture to the pot and cook for 5 minutes (or at least the onion if you are processing in batches, the onion is priority). 

Season the chickpeas with cumin, cardamom, and turmeric. You can add salt and pepper as well (this is not a spicy recipe) but I find it better to let people season that themselves (I’ve always been anti-salt except in baking). If no one objects, a little red pepper flake works as well, otherwise it is not a spicy soup at all. Stir in the stock, then tomatoes (do not drain). Simmer the soup for 5-10 minutes, just enough to marry the flavors. Serve with a dollop of yogurt.

Notes:

This recipe is super fast once you start the cooking/processing. You may serve it with pita (I recommend whole wheat) or naan if you are serving it as a main course instead of a first course or side dish. I chose not to because I wasn’t interested in an extra carbohydrate and we were having chicken as well. Pita chips would make a great garnish as well.

The soup as described comes out chunky and hearty, and my family loved it. If you prefer creamier soups, or a more uniform texture, you can process the tomatoes before adding them, or you can choose to process the cooked soup. I did the latter with the leftover soup (and a dollop of yogurt added) and it produced a wonderfully creamy and uniform texture, probably better for picky eaters like children or myself.

With chickpeas this is a high fiber, high protein (for a meatless/easily vegetarian) soup. I used greek plain yogurt which adds even more protein. Aim for low sodium canned goods (low sodium chickpeas should be available if not tomatoes). You will probably be seeing more ‘healthy’ (or at least ‘not terrible for you’) recipes like this out of me as I finally get back in the swing of cooking more every day meals instead of baking (though, don’t worry, the next recipe is a cupcake lol). Sorry there aren’t more photos but it honestly went by too fast to take any!