Chickpeas, also known as garbanzo beans are a legume which feature heavily in worldwide cuisine and make up many a vegetarian recipe. They are extremely high in protein and fibre and have been associated with a number of health benefits. Dietary fibre is an important part of weight management as it works as a bulking agent in the digestive system, increasing satiety and leading to a reduced overall calorie intake. Chickpeas are even more filling if paired with other whole foods like vegetables. Fibre also helps to balance bacteria in the gut, this is important as too much unhealthy bacteria is linked to many digestive problems. Legumes help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels and reduce unhealthy LDL (low-density lipoprotein) cholesterol. One cup of chickpeas provides about 15 grams of protein which provides lasting energy, keeps us feeling full and controls blood sugar levels.
This tasty winter warming chickpea soup takes less than five minutes prep and only twenty minutes to cook. One bowl contains 6 grams of fibre and almost 10 grams of protein. With very little fat and sugar, this is a filling low calorie soup perfect for a nutritious lunch or dinner.
400 gram tin of chickpeas, rinsed and drained
400 gram tin of plum tomatoes with garlic
1 medium onion, chopped up
1 tablespoon olive oil
2 celery sticks, chopped
2 teaspoons ground cumin OR 1 teaspoon garam masala
600 mls vegetable stock (cubes or stockpots)
100 grams frozen broad beans
Zest and juice of half a lemon
Large handful of coriander or parsley
Heat the oil in a large wok or saucepan over medium heat, then add the chopped onion and celery for 10 minutes until softened, stirring frequently
Add in the cumin or garam masala and fry for another minute
Turn up the heat, then add the stock, tomatoes and chickpeas and season well with black pepper. Simmer for 8 – 10 minutes
Add the broad beans and lemon juice and cook for another 2 minutes
Season to taste, then top with a sprinkling of lemon zest and chopped parsley or coriander.