Soup Vegetables Chickpeas (छोले)
Chickpeas Veggie Soup Recipe

Chickpeas, or garbanzo beans, are super rich in protein and other nutrients like vitamins B6 and C, folate, manganese, and magnesium. They also contain calcium and some amounts of potassium (crucial for heart health).The protein helps build muscle mass and improves the health of cells while the magnesium, manganese, and calcium keep your bones strong. Vitamin C prevents ailments like cancer and promotes skin health. And yes, the iron and folate work great during pregnancy.

Total Time (Minutes): 45
  • Oil 2 tsp
  • Onion 1, finely chopped
  • celery 3 sticks, finely chopped
  • garlic 3 cloves, finely chopped
  • preserved lemons 2, flesh discarded and rind finely chopped
  • red chillis 2, deseeded and finely chopped
  • tomato puree 1 tbsp
  • ground cumin 2 tsp
  • ground turmeric 1 tsp
  • ground cinnamon ½ tsp
  • chopped tomatoes 400 gm
  • potato 1 large , cut into chunks
  • chickpeas 400 gm tin, drained and rinsed
  • spinach 80 gm
  • flat-leaf parsley a bunch, roughly chopped
  • lemon 1 ½ juiced and ½ wedged to serve

  1. First heat the oil in a large pan and add the onion, celery and a pinch of salt.
  2. Put on a lid and cook gently for 10 minutes, stirring regularly.
  3. Add the garlic, preserved lemons and red chillies, and cook for 2 minutes.
  4. Add the tomato puree and spices, and cook for a further 2 minutes before adding the chopped tomatoes, potato, chickpeas and 1.25 litres of boiling water.
  5. Bring to the boil, then turn down and simmer for 30 minutes until the potatoes are tender.
  6. Add the spinach, flat-leaf parsley and a little seasoning, and stir for 2 minute until wilted.
  7. Add the lemon juice, then spoon into bowls with lemon wedges for squeezing.