High-Protein Chickpea Soup
Hello Aunty! This is a healthy, creamy soup made with chickpeas (kabuli chana). Full of protein and very nutritious. Serves 5 people. Takes about 45 minutes total. Easy to make! 😊
What You Need - Shopping List 🛒
Fresh Vegetables
- 2 leeks (big green onions - use spring onions if you can't find leeks) OR 2 large onions (pyaz)
- 3 garlic cloves (lasan/lehsun) - finely chopped
- 2 Yukon gold potatoes (aloo/batata) - peeled and diced
- Optional: 3 cups broccoli florets (hari gobhi)
- 1 lemon (nimbu/limbdo) - for juice
- Fresh herbs: 2 sprigs rosemary + 2 sprigs thyme (or fresh coriander/kothmir if you prefer)
Pantry Items
- 3 cans chickpeas (kabuli chana) - 15 oz each, drained and rinsed (half will be blended, half kept whole)
- 6 cups vegetable broth (or water + vegetable stock cubes)
- 3 tablespoons nutritional yeast (gives cheesy flavor)
- 2 tablespoons olive oil (or any cooking oil)
- 3/4 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon crushed red pepper flakes (or red chili powder)
- Salt and black pepper to taste
How to Make - Step by Step 👩🍳
Follow These Steps Slowly
BEFORE YOU START: Wash all vegetables. Cut potatoes into small pieces. Chop garlic fine.
- 🥕 Step 1: Prepare leeks (5 minutes)
Take 2 leeks. Cut off tough green top and root end. Cut in half lengthwise. Then cut into thin slices.
Put in big bowl with water. Swish around to clean dirt. Let dirt sink to bottom. Take out leeks with hand or strainer. - 🍲 Step 2: Make creamy chickpea mixture (3 minutes)
Use half the chickpeas (about 2.25 cups or 1.5 cans). Drain water. Wash chickpeas well.
Put in blender: half the chickpeas + 3 tablespoons nutritional yeast + 1.5 cups broth.
Blend until smooth and creamy. - 🔥 Step 3: Cook leeks (5 minutes)
Put big pot on stove. Add 2 tablespoons oil. Heat on medium heat.
Add cut leeks. Cook until soft and light colored. Stir sometimes. Takes about 5 minutes. - 🧄 Step 4: Add garlic and spices (2 minutes)
Add 3 chopped garlic cloves. Add 2 diced potatoes. Add 3/4 teaspoon paprika. Add 1/2 teaspoon red pepper flakes.
Cook for 2 minutes while stirring. Don't let garlic burn! - 🥘 Step 5: Add remaining ingredients (2 minutes)
Add the other half of chickpeas (about 2.25 cups or remaining 1.5 cans, washed). Add 4.5 cups broth. Add the creamy chickpea mixture from Step 2.
Stir everything well to mix. - 🌿 Step 6: Add herbs and simmer (15-20 minutes)
Add 2 rosemary sprigs and 2 thyme sprigs.
Turn heat to medium-low. Let soup simmer slowly.
Cook until potatoes are soft when poked with fork. Stir sometimes. - 🥦 Step 7: Add broccoli if using (5 minutes)
If using broccoli, add 3 cups florets now.
Cook for 5 more minutes until broccoli is soft but still green. - 🔄 Step 8: Blend and season (3 minutes)
Remove herb sprigs (rosemary and thyme).
Use immersion blender to blend some soup. Leave some chickpea chunks for texture.
Add salt, black pepper, and lemon juice to taste. Stir well. - 🍽️ Step 9: Serve (1 minute)
Pour soup into bowls. Serve hot!
Add fresh herbs on top if you like.
Whole Foods Shopping List 🛒
Produce Section
Pantry/Dry Goods Aisle
Refrigerated Section (near produce)
Natural Foods/Health Section
💡 Whole Foods Shopping Tips:
• Leeks are usually near the onions in produce - look for the thick white/light green stalks
• Nutritional yeast is in the natural foods section near other vegan specialty items
• Yukon gold potatoes have thin, light brown skin and are creamier than russets
• Smoked paprika adds amazing flavor - it's worth finding the good stuff
• Total estimated cost: $20-25 for all ingredients
• Leeks are usually near the onions in produce - look for the thick white/light green stalks
• Nutritional yeast is in the natural foods section near other vegan specialty items
• Yukon gold potatoes have thin, light brown skin and are creamier than russets
• Smoked paprika adds amazing flavor - it's worth finding the good stuff
• Total estimated cost: $20-25 for all ingredients
Important Tips for You! 💡
- 🧼 Washing leeks: Leeks have dirt inside. Always wash them well in water. The dirt will sink to the bottom.
- 🥛 Nutritional yeast: This gives a cheesy, nutty flavor. If you can't find it, you can skip it or use a little parmesan cheese.
- 👩🍳 No immersion blender? No problem! Use a regular blender for the chickpea mixture. For the final soup, you can mash some chickpeas with a spoon.
- 🔥 Spice level: Start with less red pepper flakes. Taste and add more if you want it spicier. You can always add more but can't take away!
- 🍲 Serving ideas: Serve hot with crusty bread, over rice, or just by itself. Add a dollop of yogurt if you like.
- 🥬 Make it your own: You can add spinach or other greens in Step 7 if you want more vegetables.
- ⏰ Time saving: Cut all vegetables first. Then the cooking goes fast. Most time is simmering, so you can do other things.
- 🛑 Safety first: Soup will be very hot! Be careful when blending. Let it cool a bit first. Don't put hot soup in plastic containers.
- 🥶 Storage: Keep in fridge for 3-4 days. Reheat on stove with a little water. Freezes well for up to 1 month.
- 👨👩👧👦 For the family: Kids might like it milder. Make one portion without red pepper flakes for them.
- ❄️ Make extra: This recipe makes enough for 5 generous servings. Perfect for meal prep!
- 🌶️ Spice adjustments: The red pepper flakes give it a nice kick. Adjust to your family's taste.
- 🍚 Meal ideas: Great as a main dish with bread, or as a starter before your main meal.