Thai Spiced Soup Thickened with Chickpeas
Soup is always a great option for lunch it can be made in advance and kept in the fridge for 3 days or can be frozen in portions. This soup is thickened with chickpeas which are legumes. Legumes area rich source of important micronutrients, like potassium, magnesium, folate, iron, and zinc. It is packed full of nutrients with the veg content.
Ingredients
- 1 tablespoon olive oil
- 4 medium carrots, sliced.
- 1 large, sweet potato peeled and diced.
- 1 large onion, chopped.
- 2 celery sticks, chopped.
- 1 small green pepper, seeds removed, chopped.
- 1 garlic clove, chopped.
- 1 tablespoon of gluten free red Thai curry paste
- 2 medium leeks chopped.
- 2 cups frozen green beans.
- 1 tin (400g) chickpeas rinsed and drained.
- 1 gluten free vegetable stock cube or Marigold Swiss Bouillion
- 2 tablespoons of chopped fresh coriander.
- 1 teaspoon salt, ¼ teaspoon cracked black pepper,
- 800ml water
- 1 tin of light coconut milk
Method
1. In a saucepan heat the oil, cook the carrots, sweet potato, onions, celery, courgettes, and green pepper until softened.
2. Add garlic and curry paste, stir for 1 minute. Stir in the rest of the ingredients except the coriander and bring to a boil. Reduce the heat simmer, cover for 20 minutes, blend with a hand blender. Sprinkle with fresh coriander.
Nutrition
Calories 181kcal
Fat 6g
Saturates 2.9g
Carbohydrates 23g
Sugars 9g
Fibre 6.7g
Protein 5.3g
Salt 0.68g
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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.
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