Hearty Chickpea Soup with Vegetables


1/2 or 1 large onion, finely sliced

6 garlic cloves, crushed

1 large tomatoes, peeled and chopped

1-tablespoon tomato paste

1 tablespoon fresh parsley, finely chopped 

¼ cup red pepper, chopped

¼-cup green pepper

½ cup raw cashew pre-soak, drained

Salt and freshly cilantro to taste (Cilantro is optional).


Pre-soak 1-2 cup of chickpeas the beans overnight.

Rinse well.

Place the beans in the slow cooker with ½- 1onion (sliced), 1 tablespoon of salt, 2 cloves garlic. Cover with water 2 inches and cook on high for 5 hours or until tender. 

Drain, but reserve any leftover liquid for sautéing veggies and the onion and garlic.


Heat pan over medium-high heat.

Add sliced onion and garlic, and sauté in a little leftover liquid until onion is golden brown and translucent.

Add red and green pepper to the sautéed vegetables.

Stir in chickpeas and left over liquid.

Add tomatoes, stir and cook a further minute.

Season to taste with salt and cilantro.

Cover cashews with enough water to blend well. Add cashew blended. Add to the above ingredients when they are boiling.

Serve hot. May be serve as a soup or over a whole grain.

Health Benefits:

Fiber-rich chickpeas are high in protein. This combination of protein and fiber promotes satiety. Consequently, chickpeas may improve appetite control. Garbanzos, as chickpeas are sometimes called, are excellent food for blood sugar control. The soluble fiber in chickpeas help to lower cholesterol.

Red peppers are rich in vitamin C and antioxidant compounds. Lutein and zeaxanthin help to improve eye health. Onion and garlic contain compounds that help to quell inflammation, reduce elevated cholesterol and triglycerides, discourage blood clots, control blood sugar and improve gut health! As you can see, this is a heart-healthful, diabetic friendly recipe!

© 2020, Wildwood Sanitarium. All rights reserved.

Disclaimer: The information in this article is educational and general in nature. Neither Wildwood Lifestyle Center, its entities, nor author intend this article as a substitute for medical diagnosis, counsel, or treatment by a qualified health professional.

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