African Coconut Soup with Chickpeas
Like all beans, chickpeas are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.
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—Selenium is a mineral that is not present in most fruits and vegetables, but can be found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
- 2 tablespoons expeller-pressed canola oil
- 1 onion medium, chopped
- 1 bell pepper medium red, chopped
- 1 jalapeño seeded and finely chopped (optional)
- 4 garlic cloves, finely chopped
- 2 cups 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
- black pepper Coarsely ground or to taste
- 1 14-ounce can coconut milk light
- 2 cups baby kale or spinach
- 1/4 cup cilantro or parsley, chopped
- Cooked brown rice or quinoa
- In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
- 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.
- Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
- Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top
Adapted from Epicurious: African Curried Coconut Soup
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