Healthy Chick Pea, Carrot and Coriander Soup recipe

Healthy Chick Pea, Carrot and Coriander Soup

Now that the nights are drawing in and the weather is turning colder, we are looking for warming and nourishing foods to eat.  Soups are a very quick and easy way to get a highly nutritious and healthy meal that is filling with very little effort.

I love soup, because it is so simple to make.  It is also easily portable, so you can take it in a vacuum flask to work or school, ensuring that you and your children have a healthy lunch. A great tip is to make a large quantity in one go and then freeze in portions. That way you have soup readily available and all you have to do is de-frost and re-heat. Make sure it is piping hot. Then serve.

It is so easy to get creative with soup. There are so many different combinations of vegetables you can put together. Try experimenting for yourself.

Soups can be full of nutrient-dense vegetables, legumes, and other fiber-filled ingredients that combine to deliver appealing textures and great flavours. Most soups help you obtain a variety of nutrients and the many health-promoting compounds found in vegetables in one bowl.

Decades of research have linked vegetable intake with health benefits.

Is soup a good option if you are looking to lose weight?  Well, some studies suggest that soup consumption is linked with a lower risk of obesity. There has also been research projects studying how people lose weight and these have found that eating soup can help control body weight.

A recent study that was published in the  British Journal of Nutrition found that soup eaters tend to weigh less and have smaller waists than those who don’t eat soup.

Researchers also found that people who ate soup had better overall eating habits that included more protein, fiber, vitamins and minerals, and fewer calories and fat.


Some studies have attributed soup’s ability to help shift those pounds down to its high satiation potential (its ability to make you feel full) and that these satiating properties may be due in part to slow gastric emptying.

Here is the recipe for one of my favourite soups.

Chickpea, Carrot and Coriander Soup

Dairy, gluten, yeast and sugar free.

Serves 2


1 tin of chickpeas drained and rinsed until water runs clear.

1 teaspoon of coconut oil

1 medium onion

1 clove of garlic finely chopped

2 carrots peeled and sliced

1/2 red pepper, seeds removed and chopped into small pieces

1 teaspoon of coriander powder

300ml or ½ pt Kallo yeast free vegetable stock – add 1 stock cube to ½ pint/300ml of boiled water

Salt and pepper to taste

Put the coconut oil into a pan and then add the chopped onion and garlic and fry until translucent.

Add the stock to the pan and then add the chopped carrots, chopped red pepper  and the chickpeas and the coriander powder. Bring to the boil and then simmer for 20 minutes.

Pour into a blender or use a hand held blender and blend until smooth.

Serve and enjoy!

What are your favourite soup recipes? Let me know in the comments box.

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