Hearty Chickpea Soup with Vegetables

by | Jan 16, 2020 | Gluten Free, Recipes, Soups


1 cup chickpeas (garbanzos), dry or use canned beans

1/2 or 1 large onion, finely sliced

3 garlic cloves, crushed

1 large tomato, peeled and chopped

1 tablespoon tomato paste

1 tablespoon fresh parsley, finely chopped 

¼ cup red pepper, chopped

¼ cup green pepper, chopped

½ cup raw cashews pre-soaked, drained

salt to taste

fresh cilantro to taste, optional


Pre-soak 1 cup dry chickpeas overnight.

Rinse well.

Place the beans in the slow cooker with ½ – 1onion (sliced), 1 teaspoon of salt, 2 cloves garlic. Cover with water 2 inches and cook on high for 5 hours or until tender. You can pressure cook them to speed up the time or measure out from a can of garbanzos.

Drain, but reserve any leftover liquid for sautéing.


Saute in pan over medium-high heat, sliced onion and garlic with a little leftover liquid (from the garbanzos) until onion is golden brown and translucent.

Add red and green peppers to the sautéed mix.

Stir in chickpeas with its left over liquid.

Add tomatoes, stir and cook another minute.

Season to taste with salt and cilantro.

Cover cashews with enough water to blend well and add to the above ingredients when they are boiling. Boil another minute or less to allow soup to thicken.

Serve hot over rice or other whole grain or simply as a hearty soup!

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 an excellent food for blood sugar control. The soluble fiber in chickpeas helps 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!

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