Chickpeas are rich in both types of dietary fiber, which are important for maintaining heart health and for stabilizing blood sugar levels. Pam Anderson uses them as the base for this Indian-flavored creamy (though cream-free) soup, which she prepares by first pureeing it, then simmering it, to save time. "Pureed beans give you richness without having to enrich the soup," she says.
Slideshow: More Healthy Soup Recipes
Two 19-ounce cans chickpeas, drained
One 13.5-ounce can light coconut milk
One 14.4-ounce can whole tomatoes, drained and chopped (1/2 cup)
1/4 cup naturally sweetened apple juice
1/4 cup cilantro leaves
1/2 teaspoon garam masala
1/2 teaspoon ground ginger
1 cup chicken stock or low-sodium broth
Salt and freshly ground black pepper
1/4 cup plain low-fat yogurt
2 scallions, green parts only, thinly sliced
How to Make It
In a blender, combine the drained chickpeas with the coconut milk, chopped tomatoes, apple juice, cilantro leaves, garam masala and ground ginger and puree the mixture until smooth.
Transfer the puree to a medium saucepan. Stir in the chicken stock and bring to a simmer over moderately high heat. Season with salt and black pepper. Ladle the soup into bowls, top with the yogurt and scallion greens and serve.
The soup can be refrigerated overnight. Reheat gently.
One Serving 288 cal, 6 gm fat, 3.7 gm sat fat, 49 gm carb, 8.7 gm fiber.
Review Body: I am an avid F&W reader and have rarely, possibly never, been disappointed with their recipes. Today was a first. This recipe is terrible. Think about it. There are almost 40 oz of canned garbanzo beans. The only spices, other than salt and pepper, are ½ teaspoon of two different spices and ¼ cup of fresh cilantro. The soup is not even cooked. The ingredients are combined, blended and then heated before serving. It tasted like canned garbanzo beans. I was so annoyed that I googled Garbanzo bean soup to get some ideas as to how to keep my investment in canned beans, canned tomatoes and canned coconut milk from ending up in the trash. Fortunately, there are some decent recipes out there. I sautéed some onion and garlic in olive oil. I then added a teaspoon each of cinnamon, cumin and paprika and a ¼ tsp. of cayenne. I added this mixture to the existing recipe and then cooked it on a low simmer for 20-30 minutes. In the end it was quite tasty. This recipe should never have made its way past the test kitchen doors. Seriously, F&W…what were you thinking?
Review Rating: 1
Date Published: 2016-12-09
Author Name: Kelly11
Review Body: How are there over a thousand ratings for this? This is the worst recipe I have ever found on F&W. As written, it tastes like flavorless chickpea puree, and was utterly disgusting.
I salvaged the recipe by adding more garam masala, smoked paprika, cayenne pepper, an entire jalapeno and some cream.