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Course Soups
Difficulty Easy
Pulse Type Chickpeas
Specialty Diet Gluten Free
Nutrition 1/2 cup serving, 300 calories or less, 500 calories or less, 7g+ fiber, 7g+ protein
Recipe Contributed By Healthfully Ever After

Nutrition

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Roasted Red Pepper Chickpea Soup

Prep Time 30 minutes
Cook Time 30 minutes
servings

Ingredients

  • 1 large onion, white; diced
  • 2 tbsp tomato paste
  • 4 cloves garlic, minced
  • 2 tbsps olive oil
  • 4 medium carrot, washed, peeled and chopped
  • 4 cups chicken stock, or vegetable
  • 12 oz roasted red peppers, (not in oil)
  • 2 1/2 tsps cumin, ground
  • 1 1/2 tsp paprika, * If you don’t have paprika, substitute with chili powder
  • 1 tsp salt
  • 1/2 tsp cayenne pepper
  • 1/16 tsp pepper, black; freshly ground
  • 2 cups chickpeas, cooked

Optional garnishes:

  • sprinkle thyme, fresh
  • feta cheese, crumbled
  • cream, heavy
  • red pepper flakes

Instructions

  • Heat 1 1/2 tablespoons olive oil in a large pot and add onion. Stir around for 2-3 minutes until the onions begin to soften. Add garlic and salt and cook for an additional 5 minutes. Add the carrots and stir. Cook for 3 minutes. Add tomato paste and spices, cook for 2 minutes. Add stock and roasted red pepper. Bring to a boil, then reduce to a simmer. Cook uncovered for 20 minutes or until the carrots are soft. Add 1 1/2 cups chickpeas. Use an immersion blender, puree the soup until it is smooth. Top with garnishes like parmesan, basil and olive oil and serve.

Roasted Chickpeas:

  • Preheat oven to 400ºF. Rinse 1/2 cup cooked chickpeas. Use a paper towel to pat dry. Let the chickpeas air dry for an additional 15 minutes. Toss chickpeas with 1/2 tablespoon olive oil. Place on a parchment lined baking sheet and bake for 20 minutes. Toss and return to oven for at least another 10 minutes. Chickpeas are done when golden and crunchy.
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