This is undeniably one of the yummiest soups I have ever made! It's like hummus flavoured soup. The bonus is that it's not just yummy, it's so good for you as well. It's thick and creamy and full of flavour and goodness. Here's why!
Chickpea benefits:
- Loaded with fibre: Like other beans, Chickpeas, are rich in soluble and insoluble fibre. Soluble fibre forms a gel-like substance in the digestive tract that grabs onto bile (which contains cholesterol) and escorts it out of the body. Research has shown that insoluble fibre not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders.
- Full of protein: Chickpeas are a good source of protein for people who prefer to avoid meat and dairy products.
- Contain manganese for energy production: Chickpeas are an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defences. One cup of chickpeas supplies 84.5% of the daily recommended allowance for this mineral.
- High iron content: The high iron content of chickpeas will boost your energy levels, particularly if you are a woman and menstruating, pregnant or breast feeding. It's also fantastic for the healthy development of children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.
- Stabilises blood sugar and has a low GI (glycemic index): Soluble fibre helps stabilise your blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, chickpeas can help you balance blood sugar levels while providing you with steady, slow-burning energy. They have low GI value of 28 – 32 which is helpful for weight loss and energy levels.
- Heart healthy: Eating chickpeas regularly can lower LDL (bad) and total cholesterol. They contain significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Studies have found chickpeas lower the risk of heart attack.
- For Women: Chickpeas contain phytochemicals called saponins, which can act as antioxidants. It may lower your risk of breast cancer, protect against osteoporosis and minimise hot flushes in post-menopausal women.
All very good reasons to eat chickpeas in any way, shape or form. Something important to note about chickpeas is that they are legumes. (yeah so?!) Legumes, like nuts, should never be eaten without first being soaked and/or sprouted.
Nuts and legumes have their own built in protection mechanism and eating them without soaking and sprouting them is going to, in the longterm, do more harm than good for your system. The protection mechanism found in legumes comes in the form of phytic acid. Phytic acid makes nutrients like phosphorous unavailable for your body. It attaches itself to the minerals ensuring that your body can't digest them. Phytate also inhibits important enzymes that we need to help us digest our food. A diet that is high in unprepared nuts and legumes leads to tooth decay, nutrient deficiencies, lack of appetite and digestive problems.
Nuts and legumes have their own built in protection mechanism and eating them without soaking and sprouting them is going to, in the longterm, do more harm than good for your system. The protection mechanism found in legumes comes in the form of phytic acid. Phytic acid makes nutrients like phosphorous unavailable for your body. It attaches itself to the minerals ensuring that your body can't digest them. Phytate also inhibits important enzymes that we need to help us digest our food. A diet that is high in unprepared nuts and legumes leads to tooth decay, nutrient deficiencies, lack of appetite and digestive problems.
That is why you need to properly prepare your chickpeas. I buy them dry at the organic market in Bryanston but you can get them at other places too. It's very easy to prepare them.
- Quarter fill a glass jar with dry chickpeas
- Top up with water
- Add a tablespoon of lemon juice or apple cider vinegar
- Leave to soak for about 12 hours or overnight
- Drain the water and leave the jar upside down to drain properly
- At this point you can cook with them but, if you really want to get all the goodness out of them, leave them to sprout for another 12 hours (that's optional though)
Once your chickpeas are ready, you can make your soup!
Chickpea soup
2 Tbs olive oil/coconut oil/duck fat/butter
1 large onion, roughly chopped
2 garlic cloves, finely chopped
1 teaspoon ground coriander
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper (optional)
2 sweet potatoes, roughly chopped (I don't peel them but you are welcome to)
2 large carrots, roughly chopped
1.5 litres bone broth
300g soaked chickpeas
1 Tbs lemon juice
Method
- Heat oil in a large pot over medium heat.
- Add onion and garlic
- Cook for about 3 minutes, stirring often
- Stir in coriander, cumin and chilli powder
- Stir together for about 1 minute
- Add sweet potato and carrot
- Cook and stir often, for about 5 minutes
- Add bone broth and put the lid on
- Bring to the boil
- Turn the heat to low and simmer, stirring occasionally, for 20 minutes
- Add chickpeas to soup and simmer, covered, for 15 minutes or until chickpeas are soft
- Blend soup until smooth.
- Season with salt and pepper
- Stir in 1 tablespoon lemon juice
- Serve!
I guarantee this will be a winter meal you will keep returning. I have made in twice in the last 2 weeks it's just so warming and yummy! Enjoy!
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