Spicy Chickpea Carrot and Potato Soup

My Favourite Soups

Spicy Chickpea and Carrot Potato Soup myfavouritepastime.com_1266

Chickpea, commonly known as, garbanzo bean, Ceci bean, Egyptian peas, channa or Bengal gram is very high in protein and fibre and has a low glycemic index. Glycemic index can be classified as low (up to 55), medium (56-69) or high (>70) on a scale of 0-100. I know, like me, some of you must be wondering what the glycemic index is and why having a lower one is better. (I decided to read more about it, heck!) Besides being high in proteins and fibres, chickpeas also have carbohydrates andessential nutrients like iron, potassium, phosphorus and magnesium

Spicy Chickpea and Carrot Potato Soup myfavouritepastime.com_1265

During the process of digestion, all carbohydrates are broken down into glucose, a simple, soluble sugar, which is absorbed directly into the bloodstream, causing a rise in blood sugar. The glycemic index measures how quickly glucose enters the bloodstream after a particular carbohydrate is ingested. If the blood sugar rises too quickly, the brain signals the body to secrete more insulin, which primarily converts excess sugars into fat for storage. Excess insulin secretion can result in fatigue, weight gain and, eventually, type 2 diabetes. Foods with a low glycemic index have the slowest rate of glucose entry into the bloodstream. In general, the presence of fibre, protein and fat, slows down the entry of glucose from a particular food into the bloodstream. Foods rich in fibre like most vegetables, beans and whole grains tend to have a lower glycemic index and processed foods like white flour or potatoes have a higher glycemic index. I hope you enjoyed reading the technical bit on glycemic index, and I hope you’ll love the soup, if you ever try it. Have a wonderful week!

  • Ingredients
  • 3 tablespoons olive oil
  • 1 large onion chopped
  • 1 cup diced carrot
  • 2 celery stalks, thinly sliced
  • 1 tablespoon grated root ginger
  • 3 cloves garlic crushed
  • 2 teaspoons ground cumin
  • ½ teaspoon turmeric
  • 1 teaspoon curry powder
  • ½-1 teaspoon chilli flakes or use finely chopped fresh chilli
  • 1 X 540ml can (19 fl oz) diced tomatoes
  • 1 tablespoon lemon juice
  • 1 cup diced potatoes
  • 1 x 540ml can (19 fl oz) chickpeas
  • 1 cup coconut milk
  • 2-3 cups stock (add only two cups)
  • Salt and pepper to taste
  • 2-3 tablespoons finely chopped cilantro (coriander) or other fresh herb you prefer.

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Please always remember to assemble all ingredients before you start

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Heat oil in a heavy based pot. Add onions, carrots and celery

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and sauté for 7-10 minutes until soft then add ginger and garlic and cook 1 minute, .

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then add cumin, turmeric, curry powder and chilli flakes

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and cook 2 minutes.

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Add the tomatoes and lemon juice and cook five minutes.

Spicy Chickpea and Carrot Potato Soup myfavouritepastime.com_1238

Add the potatoes and chickpeas

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and stir until thoroughly combined,

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then add the coconut milk and 2 cups stock (broth) and simmer 20-25 minutes until potatoes are cooked. Adjust seasoning, and add cilantro just before serving. If the soup is too thick, add more stock to your desired consistency

Spicy Chickpea and Carrot Potato Soup myfavouritepastime.com_1267

This soup was fantastic

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The kind of soup you can make once every week and not get tired. Hope you enjoy it too!

Spicy Chickpea Carrot and Potato Soup

Preparation time: 30 minutes; Cooking time: 45 minutes; Serves: 4-6

Ingredients

  • 3 tablespoons olive oil
  • 1 large onion chopped
  • 1 cup diced carrot
  • 2 celery stalks, thinly sliced
  • 1 tablespoon grated root ginger
  • 3 cloves garlic crushed
  • 2 teaspoons ground cumin
  • ½ teaspoon turmeric
  • 1 teaspoon curry powder
  • ½-1 teaspoon chilli flakes or use finely chopped fresh chilli
  • 1 X 540ml can (19 fl oz) diced tomatoes
  • 1 tablespoon lemon juice
  • 1 cup diced potatoes
  • 1 x 540ml can (19 fl oz) chickpeas
  • 1 cup coconut milk
  • 2-3 cups stock (add only two cups)
  • Salt and pepper to taste
  • 2-3 tablespoons finely chopped cilantro (coriander) or other fresh herb you prefer.

Instructions

  1. Heat oil in a heavy based pot. Add the onions, carrots and celery and sauté for 7-10 minutes until soft.
  2. Add the ginger and garlic and cook 1 minute, then add the cumin, turmeric, curry powder and chilli flakes and cook another 2 minutes. Add the tomatoes and lemon juice and cook five minutes.
  3. Finally, add the potatoes and chickpeas and stir until thoroughly combined, then add the coconut milk and 2 cups stock (broth) and simmer 20-25 minutes until potatoes are cooked. Adjust seasoning, and add cilantro just before serving. If the soup is too thick, add more stock to your desired consistency.
  4. Last updated: 16 October, 2018

myfavouritepastime.com 

Author: Liz

I love everything food: eating, cooking, baking and travelling. I also love photography and nature.

36 thoughts

    1. Mmm that soup tasted very nice. I am going to make some this week. Sometimes things get lost in the blog and we never get to remember them. Thanks!
      liz

      Reply

    1. Hey Lignum,
      Long time no see. Where have you been? The soup is hearty indeed. I enjoyed every morsel on the plate. Have a great weekend, ahead!
      Liz

      Reply

  11. This soup looks really good. My son has been making a lot of different soups lately. I will pass this recipe on to him. I’m sure he would just love to share a pot of soup with the family:) Thanks for sharing.

    Reply

    1. Hi Joanne,
      I’m happy to see you. Thanks so much for leaving this message despite being a lefty at the moment. I’m glad to hear your son loves and makes different soups. I hope he’ll like this one too. Have a wonderful weekend!
      Liz

      Reply

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