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Easy Chickpea And Asparagus Soup

Do you want a really tasty dinner tonight but don’t have much time to prepare? Well, look no further – this easy chickpea and asparagus soup is exactly what you need! This soup is not only delicious and nutritious, but it’s also incredibly simple and fast to make. With just a few ingredients and 30 minutes or less of cooking time, your family will be slurping up the amazing flavours of this yummy dish in no time at all. Plus, it’s vegan, gluten-free friendly and budget-friendly, too – so everyone can enjoy this vibrant bowl of healthy goodness!

chickpea and asparagus soup

Canned chickpea soup recipe

You will enjoy this comforting soup’s unique combination of flavours; savoury chickpeas come together with tender asparagus and bright citrus zest to give your taste buds something delightfully delightful to talk about. Enjoy your flavour adventure without breaking a sweat – this flavorful dish is simple enough for any home cook and comes together in minutes.

The beauty of this soup lies in its versatility and ease of preparation. With minimal ingredients and a short cooking time, this recipe is an ideal choice for busy weeknights or for those seeking a quick and nutritious meal. Adding a touch of lemon zest can elevate the flavours and provide a zestiness that complements the earthy asparagus and creamy chickpeas perfectly.

Not only is this soup delicious, but it’s also packed with health benefits. Both asparagus and chickpeas are known for their nutritional value, providing a good source of fibre, vitamins, and minerals. With its nutrient-dense ingredients and tantalising flavours,

Nutritional Benefits

Chickpea and asparagus soup is an excellent choice for a healthy and nutritious meal. Asparagus, one of the main ingredients, is low in calories but rich in nutrients like vitamins A, C, E, and K, as well as fibre and antioxidants. It provides various health benefits, including better digestive health and weight loss support Healthline.

Chickpeas in soup

Chickpeas, on the other hand, are a fantastic source of plant-based protein and fibre. They are also packed with essential nutrients like iron, folate, and potassium. Including chickpeas in your diet can help promote digestive health, support heart health, and keep you feeling full for longer periods, thus aiding in weight management.

Ingredients

For 5 – 6 servings, you will need the following ingredients:

  • 1 tbsp Olive Oil
  • 2 Red Onions (Finely Chopped)
  • 4 Cloves of Garlic (Finely chopped)
  • 2 tsp Ground Cumin
  • 1 tsp Coriander
  • 3 tsp Siracha Sauce
  • 2 tbsp Tomato Puree
  • 1.2 litres of Vegetable Stock
  • 400 g Tinned Chopped Tomatoes
  • 12 Sticks of Asparagus (Trimmed and chopped into small pieces)
  • 400 g Tin of Chickpeas (Rinsed and drained)
  • 2 tsp Ground Coriander
  • 1 Lemon Zest (Freshly grated)
  • Salt and Pepper
vegan chickpea soup in non stick pan on the hob uk recipe

How to make chickpea and asparagus soup

  • Heat the oil in a non-stick saucepan over high heat. Add the onions and cook for 5 minutes until soft. Add the garlic and cook for 2 minutes.
  • Lower the heat and stir in the cumin and coriander. Cook for 1 minute, then add the siracha and tomato puree and stir for another minute.
  • Add the vegetable stock, tinned tomatoes, asparagus and chickpeas. Bring to a boil and simmer for 20 minutes.
  • Add the lemon zest and season with salt and pepper before removing from the heat.
  • Serve in large bowls with fresh bread or a cheese scone round.

Variations

For a unique twist on chickpea and asparagus soup, consider these delightful variations:

  • Creamy Asparagus Pea Soup: Add fresh or frozen peas, almond milk, and a blend of shallots and garlic. This version offers a subtle creaminess that pairs nicely with the asparagus and chickpeas.
  • Simple Chickpea and Noodle Soup: For a minimalist approach, focus on a few main ingredients like chickpeas, noodles, water, and seasonings. Though asparagus may not be present in this recipe, feel free to add it as a fulfilling vegetable addition.
  • Tomato and Red Pepper Soup : Add red peppers for an extra alternative.

Tips

For a successful chickpea and asparagus soup, follow these helpful tips:

  • Choose fresh, firm asparagus with bright green colour and tightly closed tips. This ensures optimal tenderness and flavour.
  • Thoroughly rinse the chickpeas to eliminate any brine or preserved taste.
  • Adjust seasoning levels to your taste preferences. For instance, introduce spice with red pepper flakes or smoked paprika for a smoky flair.
  • If you’re in a time crunch, opt for canned or pre-cooked chickpeas to expedite the cooking process.
  • For a complete meal, pair the soup with crusty bread, cheese scone round (my favourite) or a side dish of your choice.

By experimenting with various ingredients and preparations, you can create a comforting and nourishing chickpea and asparagus soup suitable for any occasion.

Storage

Proper storage of your chickpea and asparagus soup ensures that you maintain the soup’s flavour and freshness for an extended period. Upon cooking, allow the soup to cool down to room temperature before proceeding with storage.

For short-term storage, pour the soup into an airtight container and place it in the refrigerator. The chickpea and asparagus soup will stay good for up to 4 days when stored correctly in the fridge.

If you plan to store the soup for a more extended period, consider freezing it. To do this, transfer the cooled soup to an airtight, freezer-safe container or heavy-duty freezer bag. The soup can last for up to 2 months in the freezer without losing its quality.

To reheat your stored soup, follow these steps:

  1. If frozen, allow the soup to thaw in the refrigerator overnight.
  2. Transfer the soup to a large pot.
  3. Reheat gently over medium-low heat.
  4. Stir occasionally and cook until heated through.
  5. Always check the soup’s temperature to ensure it’s hot enough before consuming it.

Proper storage and reheating methods ensure that the soup maintains its taste and nutritional value, allowing you to enjoy this delicious and healthy meal for days to come.

chickpea and asparagus soup

Easy Chickpea And Asparagus Soup

Rachel
A one-pan vegan soup recipe with big bold flavours.
No ratings yet – be the first to rate this recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine British
Servings 5
Calories 224 kcal

Ingredients
  

  • 1 tbsp Olive Oil
  • 2 Red Onions (Finely Chopped)
  • 4 Cloves of Garlic (Finely chopped)
  • 2 tsp Ground Cumin
  • 1 tsp Coriander
  • 3 tsp Siracha Sauce
  • 2 tbsp Tomato Puree
  • 1.2 litres Vegetable Stock
  • 400 g Tinned Chopped Tomatoes
  • 12 Sticks Asparagus (Trimmed and chopped into small pieces)
  • 400 g Tin of Chickpeas (Rinsed and drained)
  • 2 tsp Ground Coriander
  • 1 Lemon Zest (Freshly grated)
  • Salt and Pepper

Instructions
 

  • Heat the oil in a non-stick saucepan over high heat. Add the onions and cook for 5 minutes until soft. Add the garlic and cook for 2 minutes.
  • Lower the heat and stir in the cumin and coriander. Cook for 1 minute, then add the siracha and tomato puree and stir for another minute.
  • Add the vegetable stock, tinned tomatoes, asparagus and chickpeas. Bring to the boil and simmer for 20 minutes.
  • Add the lemon zest and season with salt and pepper before removing from the heat.
  • Serve in large bowls with buttered fresh bread or a cheese scone round.
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Nutrition

Calories: 224kcalCarbohydrates: 37gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1134mgPotassium: 604mgFiber: 9gSugar: 12gVitamin A: 769IUVitamin C: 17mgCalcium: 98mgIron: 4mg
Keyword north African soup, veggie soup
Tried this recipe?Let us know how it was! or tag @rachelsrecipepantry on Instagram and hashtag #rachelsrecipepantry Thank you!!
Easy Chickpea And Asparagus Soup

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