Here’s a warming and satisfying soup that works well for a fast day or as a lunch or supper any day. This one is is my book 5:2 Healthy Eating for Life (available on Amazon worldwide in print or kindle editions).
I used sunflower oil for sautéing the onions, but coconut oil would be great for this. You can vary the green vegetables according to what’s available – I’m going to try this next time with some of my home-grown kale. You could use any canned beans, but I love the almost nutty flavour of chickpeas. For a non-fast day a swirl of coconut cream on top and some slivers of toasted coconut would be lovely.
Spicy Chickpea and Spinach Soup
- 1/2 tbsp sunflower oil 60 kcals
- 1 onion, chopped 44 kcals
- 1 clove garlic, chopped 4 kcals
- 2.5 cm root ginger, finely grated 9 kcals
- 1/2 fresh green chilli, finely chopped 4 kcals
- 1 litre vegetable stock 24 kcals
- 2 large carrots, chopped 58 kcals
- 400g can of chickpeas, drained 339 kcals
- 150g spinach leaves, washed and shredded 35 kcals
For the garam masala
- 1 tsp cumin seeds 8 kcals
- 1 tsp coriander seeds 5 kcals
- 1/2 tsp turmeric 4 kcals
- 1/2 tsp black pepper 3 kcals
- 1/2 tsp cayenne powder 3 kcals
- 1/2 tsp ground cinnamon 3 kcals
Heat the oil in heavy pan over low-medium heat and sauté the onion, garlic, ginger and chilli for a few minutes, until the onion starts to become translucent and soft.
Add the garam masala and cook for another couple of minutes, until the spices are fragrant – add a splash of water if necessary to stop them burning.
Add the stock and carrots, bring to the boil and then lower the heat and simmer for 10 minutes or so until the carrots are tender.
Add the chickpeas and then whizz a little with a stick blender, making sure to leave some nice chunky bits.
Add the spinach and cook for a few more minutes until the spinach is wilted.
Serve in warmed bowls.
Per serving: kcals 150
Carbs 23g Fat 4g Protein 7g