African Coconut Soup with Chickpeas

I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.

Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.

Chickpeas have been associated with a number of possible health benefits for medical conditions:

• Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
• Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
• Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
• Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.

Addition ingredients that make this so nutrient dense:

Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning

Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood

Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills

Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.

References:

African Coconut Soup with Chickpeas

Print Recipe

• CourseSoups

African Coconut Soup with Chickpeas Print Recipe CourseSoups

Ingredients

• 2 tablespoons avocado oil Can use olive oil, but do not heat to smoking point
• 1 onion medium, chopped
• 1 bell pepper medium red, chopped
• 1 jalapeño seeded and finely chopped (optional)
• 4 garlic cloves, finely chopped
• 2 cups chicken or vegetable broth
• 1 15-ounce can chickpeas rinsed and drained
• 1 cup tomatoes chopped
• 1 tablespoon curry powder
• 1/2 teaspoon tumeric
• 1/2 teaspoon salt or to taste
• 1/4 teaspoon black pepper Coarsely ground or to taste
• 1 14-ounce can coconut milk
• 2 cups chopped kale or spinach (can use frozen)
• 1/4 cup cilantro or parsley, chopped
• Cooked brown rice or quinoa

Adjust servings:

Units:MetricUS Imperial

Instructions

1. In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
2. Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
3. Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
4. Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top

Recipe Notes

Adapted from Epicurious: African Curried Coconut Soup

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