The Cheap Chickpea Soup That Got Me Through Busy Weeks

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: canned chicken

Chicken breast is leaner, while canned chicken is a budget-friendly option.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a similar flavor profile, while vegetable oil is often less expensive.

spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Kale is nutrient-dense, and frozen spinach is often cheaper and more convenient.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are high in protein and cheaper than dried chickpeas.

Wash the rice until water runs clear.

In a pot, add 1 & ½ Tbsp olive oil and heat it up.

Add ½ Cup (80 g) of finely chopped onions, 1 Cup (120 g) of chopped carrots, and ½ Cup (85 g) of finely chopped red bell pepper; let the veggies cook until softened.

Add 4-5 cloves of finely chopped garlic and cook for a minute.

Stir in 2 Tbsp tomato paste, ½ Tsp turmeric powder, ¼ Tsp cayenne pepper, 1 Tsp coriander powder, 1 Tsp oregano, and ½ Tsp dried chili flakes; mix well.

Add the washed rice and drained chickpeas to the pot.

Pour in 4 Cups of water and add 1 vegetable bouillon cube; bring to a boil.

Reduce the heat to low to maintain a simmer and cover the pan; simmer for 15 minutes, stirring once or twice, or until the rice is soft.

Add 1 Tbsp white miso paste, ¼ Cup of nutritional yeast, and 1 can of coconut milk; mix very well and let the soup cook for another 10 minutes or until it thickens.

Stir in 85 g of chopped spinach and lemon juice to taste; season with black pepper.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens