Healthy chickpea soup with vegetables, quick recipe

Difficulty: medium Preparation: 35 minutes Portions: approximately 6 servings

The combination of vegetables and chickpeas in this case is very beneficial for health. A plate of chickpea-vegetable soup will boost our immunity and provide a number of beneficial nutrients.

Chickpeas have long been a very popular legume. However, they disappeared from our households for a while, but are now making a big comeback.

It is an extremely nutritious legume full of important vitamins and minerals.

It contains B vitamins, but also essential vitamins A, C, E and K. Among the minerals, chickpeas contain potassium, magnesium, phosphorus, selenium, sodium, zinc and iron. By eating chickpeas, the body is richer in beneficial omega-3 and omega-6 fatty acids.

Its composition makes it very beneficial for digestion and regular bowel movements. It also helps with constipation and elimination problems.

Chickpeas also have the advantage of being filling, so we don't feel hungry for long after eating them.

It also has the advantage of being an aid in preventing diabetes and also high cholesterol levels.

Thanks to the balanced amount of sodium and a large amount of potassium, it has an excellent effect on blood pressure and thus also helps in the prevention of cardiovascular diseases.

It is also beneficial for nails, hair and bones. It is also good for slowing down the symptoms of arthritis and against thinning bones.

The benefit of eating chickpeas regularly is also its beneficial effect in fighting cancer cells in the body, and is therefore a great prevention. It also contains folic acid, which helps in this fight.

It also helps in fighting inflammation arising in the body.

Chickpeas are a great food that is also popular with vegetarians and vegans. It is also suitable for celiacs.

The consumption of chickpeas should be strengthened by the elderly, for whom it will greatly help in building immunity, but also for better sleep or memory.

Women praise it not only for its help in strengthening hair and nails, but also in alleviating the symptoms of menopause. By consuming it, they support the body's natural way of fighting night sweats, hot flashes or mood swings.

Our recipe also contains paprika, which is particularly rich in capsaicin and carotenes. It therefore has an effect on the quality of digestion and the circulatory system.

Overall, eating paprika will support your immune system and help with anaemia.

Tomatoes are also part of our recipe. They should be a frequent part of our diet.

With regular consumption of tomatoes, we can observe an improvement in our mood and overall well-being. This is due to the tyramine that is contained in them.

The mineral and vitamin content of tomatoes also makes our heart stronger. They help in preventing cardiovascular diseases, even heart attack or stroke.

Garlic is also an essential part of our soup. Its health benefits are undeniable. There is good reason for it to be a part of traditional medicine.

First of all, it is one of the best fighters against bacteria and viruses in the body. It is also anti-inflammatory and a great natural anti-parasitic.

It also helps in the fight against cancer and even in the fight against its symptoms when problems have already arisen. For example, it has been shown to have beneficial effects in the treatment of cancer of the colon, brain, skin, breast or stomach.

What do we need for a simple chickpea soup?

• sterilised chickpeas
• 140 g of tomato puree
• 1 medium onion
• 2 cloves of garlic
• 2 tomatoes
• 2 carrots
• 1 red pepper
• 1 zucchini
• peas
• salt
• chilli
• black ground pepper
• ground paprika
• olive oil
• parsley

Preparation procedure

1. First, clean and wash all the vegetables. Chop the onion finely, prepare the garlic for mashing. Cut the other vegetables into small cubes.

2. Fry the onion in the oil until golden brown, then add the garlic, chickpeas and gradually the rest of the vegetables.

3. Fry everything together briefly in the oil and finally pour in about a litre of hot water or vegetable stock.

The amount of water always depends on the amount of vegetables or taste. If you want a thicker soup, add less water. If you want a thinner one, add more water.

4. After a while, add the chilli and the remaining spices to taste. Add the fresh basil a little later so that it doesn't get too hot.

5. Cook like this for about 10 minutes and add the tomato paste. This may change the taste slightly, so add salt and pepper to taste.

6. After adding the puree, cook for about 15 minutes more. Add the basil and parsley and the soup is ready.

Enjoy!

The soup can be eaten with rice bread, toasted garlic toast or just on its own. It is also suitable for people with allergies or celiacs.

Depending on the season, you can also add bear garlic or fresh beetroot to the soup. It will always be different and full of flavour.

Don't forget to try our other healthy soups:

• Leek soup good for your body. Try our simple recipe
• Simple and healthy spinach soup. What is our recipe?
• Healthy broccoli soup full of vitamins?
• Traditional pumpkin soup in a healthy version? This is the recipe
• Healthy hokkaido soup for allergy sufferers. Do you know this recipe?