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Chickpea & Tomato Soup with Chilli

Chickpea Tomato Soup with Chilli, Chorizo, Naturopath recipe, Kirily Thomas

In continuation of my recent chickpea theme, here’s a nourishing Chickpea & Tomato Soup with Chilli to warm your belly, and nourish your gut microbiota whilst the weather is still cold. 

Chickpeas are a good source of protein and fibre, plus they also contain resistant starch which is great for your gut microbiota. Good gut bugs feed on them to produce short chain fatty acids like butyrate which are important for our overall health and wellbeing.

This recipe is gluten free and dairy free. It is also suitable for vegans and vegetarians (omit the optional chorizo!). You will most likely have all the ingredients in your pantry, so it’s a great meal to cook when you haven’t been shopping or are on a budget. 

Feel free to add extra vegetables like spinach or grated zucchini to increase the greens. You can also soak and cook your own chickpeas for an even more budget friendly option.  Use parsley or even mint if you like, instead of the coriander (a very divisive herb!).

2 tbsp olive oil
2 medium-large brown or purple onions (finely chopped)
4 cloves garlic (crushed)
1 long green chilli, seeds removed (finely chopped)
1 tsp sweet paprika (smoked)
3 tsp ground cumin
4 x 400g cans chickpeas (drained and rinsed)
4 x 400g cans chopped tomatoes
1.25L (5 cups) chicken or vegetable stock
Coriander (chopped ¼ – ½ cup) – to serve
Lime juice to serve
Sea salt and freshly ground pepper
2 chorizo sausages (chopped) – optional

Heat the olive oil in a heavy-based saucepan that is large enough to hold all the soup. Add chopped onion and sauté for around 5 minutes, or until soft. Add the chopped green chilli, crushed garlic, smoked paprika and cumin and stir for a minute or so, cooking until it is fragrant.

Add the well-rinsed chickpeas, tomatoes, and stock, stirring to combine. Bring to the boil, and then reduce the heat, leaving the soup to simmer for 25-30 minutes, or until slightly reduced.

Remove from heat and let cool down a little. Transfer at least half the soup to a blender, or a suitable jug if you have a stick blender. Blend until smooth and then return it to the saucepan with the unblended soup and stir to combine.

Return saucepan to medium heat and bring the soup back to a simmer. Season to taste with salt and pepper.

If you feel like a meaty garnish, fry off 2 chopped chorizo sausages in a separate pan in some olive oil. 

Serve the soup sprinkled with chopped coriander (or parsley), a squeeze of lime, and an optional small amount of the cooked chorizo. You might also like to add a dollop of yoghurt to finish it off.

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