A creamy, filling and at the same time fresh chickpea soup with sweet potatoes, tomatoes and Mediterranean spices such as cumin, coriander and turmeric. Thanks to fresh ginger and lime juice, it’s both nourishing and invigorating.
- Category
- soup
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- warming
- Nature (Ayurveda)
- tridoshic (vata ↓ · pitta ° · kapha ↓)
TCM: Ginger, turmeric, cumin and chili are warming and stimulate digestion, while lime and tomatoes add freshness.
Ayurveda: Warming spices and ginger support digestion, while sweet potatoes and chickpeas nourish and satisfy.
Ingredients
- Olive oil – 75 ml (about 5 tbsp)
- Sweet potatoes – 800 g
- Yellow onions – 350 g (about 2 large)
- Celery – 200 g (2 stalks)
- Carrots – 250 g (2 large)
- Red bell pepper – 200 g (1)
- Garlic – 6 cloves
- Fresh ginger – 30 g
- Cooked chickpeas – 1.2 kg (about 500 g dry)
- Crushed tomatoes (canned) – 900 g
- Vegetable stock – 3.5 l
- Ground coriander – 5 g (1 tsp)
- Ground cumin – 5 g (1 tsp)
- Ground turmeric – 3 g (¾ tsp)
- Chili flakes – 1 g (to taste)
- Salt – 15 g
- Lime juice – from 2 limes (about 40 ml)
- Fresh parsley leaves – 60 g
Method
Vegetable base
- Heat the olive oil in a pot. Add the onion, sweet potatoes, celery, carrots and bell pepper. Sauté for 7–8 minutes, until the vegetables soften slightly.
Seasoning
- Add the chopped garlic, grated ginger and all the ground spices. Stir and sauté for 1 minute.
Chickpeas and tomatoes
- Add the cooked chickpeas, crushed tomatoes and stock. Bring to a boil, then lower the heat and simmer for 10 to 15 minutes, until the sweet potatoes are tender.
Finishing
- Take off the heat, add the lime juice and chopped parsley. Stir.
Serving
Serve warm, about 350 g per portion, with a piece of whole-grain bread or a pita. Garnish with parsley or a few drops of olive oil.
Key ingredients
- Chickpeas
- Protein, fibre and satiety; the base of hummus.
- Sweet potatoes
- Low-GI complex carbohydrates, beta-carotene, fibre; filling and sweet.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Ginger
- Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Turmeric
- Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Chilli / hot pepper
- Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.
Why it’s good for the body
- Chickpeas provide plant protein, iron and fiber.
- Sweet potatoes are a source of beta-carotene and vitamin A.
- Turmeric and ginger have anti-inflammatory and invigorating effects.
- The vegetables bring a high content of antioxidants and minerals.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- The soup tastes even better the next day.
- For a thicker texture, blend ⅓ of the soup and return it to the pot.
- Add the lime juice only after cooking so it keeps its freshness.