Tomato & chickpea soup

Here's a healthy soup recipe to add your meal planning. This delicious soup is based on a West African peanut stew recipe. A quick, delicious dinner idea.

SERVES4
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner

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Follow our video to find out how to make the soup.

Method

  1. Heat oil in a large pot.
  2. Sauté onion and carrots until softened.
  3. Add remaining ingredients apart from the coriander and cook until kumara has softened.
  4. Add coriander just before serving.
  • 2 tbsp
    oil
  • 1 
    onion, diced
  • 1 
    carrot, diced
  • 3 cloves
    garlic, crushed
  • 2 tbsp
    crushed ginger
  • 1 
    kumara, peeled and diced
  • 1 can 
    chickpeas, drained and rinsed
  •  tbsp
    cumin powder
  • 1 cube 
    stock powder
  • 1 litre
    water
  • 1 can 
    crushed tomatoes, or 2 fresh tomatoes
  • 1/4 cup
    peanut butter
  • 1/2 cup
    chopped coriander
Per serve
  • Energy
    1383kJ
  • Total Fat
    19.1g
  • Saturated Fat
    3.9g
  • Total Carbohydrate
    27.8g
  • Sugars
    12.1g
  • Dietary Fibre
    7.3g
  • Sodium
    544mg