African Coconut Curried Chickpea Soup

May 15, 2023May 15, 20230 17
African Coconut Curried Chickpea Soup Recipe for a Hearty Meal
in Soup

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
1 medium onion , chopped
1 medium red bell pepper , chopped
1 jalapeno , seeded and finely chopped
2 large cloves garlic , finely chopped
2 cups low sodium vegetable broth
1 can chickpeas , rinsed and drained
1 cup tomatoes , chopped
1 teaspoon curry powder
1/2 teaspoon salt
1/2 teaspoon black pepper
1 can light coconut milk
3/4 cup brown rice , Cooked
2 tablespoons cilantro , Chopped

Nutrision Information

Servings Per Recipe
4-6
Calories
290
Sugar
7g
Fat
12g
African Coconut Curried Chickpea Soup is a popular dish in many African countries, such as Ghana, Nigeria, and South Africa. It's a spicy and creamy soup that's often served with rice or bread. The soup has a golden color and a smooth texture that's comforting and satisfying. The combination of ingredients, such as chickpeas, tomatoes, and coconut milk, creates a unique flavor profile that's both sweet and savory. The soup is also a great way to use up leftover rice or canned chickpeas.

Instructions

1.In a large pot, heat the olive oil over medium heat and add chopped onions, red bell pepper, and jalapenos. Sauté for 5-7 minutes or until the vegetables are tender.
2.Add the chopped garlic cloves and stir for 1-2 minutes.
3.Add the low sodium vegetable broth, rinsed and drained chickpeas, chopped tomatoes, curry powder, salt, and black pepper. Stir well.
4.Cover and let the soup simmer for 25-30 minutes.
5.Add the light coconut milk, and let it heat for another 5 minutes.
6.Stir in the cooked brown rice and chopped cilantro.
7.Serve in bowls and garnish with extra cilantro, if desired.

PROS

African Coconut Curried Chickpea Soup is a vegan and gluten-free dish that’s hearty, flavorful, and packed with protein.
It’s easy to prepare and perfect for meal prep.

CONS

This soup has a moderate amount of fat and calories due to coconut milk.
Watch your portion size if you’re on a low-fat or low-calorie diet.
It’s also spicier than other soups, so reduce the number of jalapenos if you prefer a milder flavor.

HEALTH & BENEFITS

This soup is rich in nutrients, such as fiber, protein, vitamins, and minerals. Chickpeas have been linked to several health benefits, including improved digestion, blood sugar control, and heart health. Tomatoes are an excellent source of vitamin C, potassium, and lycopene, which may help reduce the risk of cancer and heart disease. Coconut milk is rich in medium-chain triglycerides (MCTs), which may help boost energy, brain function, and metabolism.

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