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Chickpea Spinach and Tahini Soup

QUICK FACTS

  PREPARATION TIME
15 min (for 6 serves)

 
  COOKING TIME
25 min (for 6 serves)
  SOUP
Vegetable
 

SUMMARY

 

Tahini makes a great condiment that is normally served with bread, but if it is added with chickpea together with all the other ingredients in this amazing soup, tahini is valued in a whole new level. It provides the body with good amounts of protein and fibre for optimal health.

INGREDIENTS

4.00 tablespoon (54 g)
  olive oil
4.00 clove (12 g)
  garlic, minced
2.00 onion (178 g)
  onion, chopped
10 g
  cumin, ground
4.00 tablespoon (9 g)
  fresh coriander, chopped
8.00 cup (2,040 g)
  chicken stock
400 g
  new potatoes, diced
800 g
  chickpeas, drained and rinsed
30 g
  cornstarch
2.00 cup (520 g)
  skim milk
60 g
  tahini
6.00 cup (210 g)
  fresh spinach, torn
2.00 teaspoon (4 g)
  cayenne pepper
2 g
  sea salt
2 g
  black pepper, ground
 

METHOD

1. Heat the oil in a heavy stock pot over medium-high. Stir-fry garlic and onion for 3 to 5 minutes, or until the onion becomes translucent.

2. Stir in the cumin, and cook for 1 minute. Add the stock and potatoes; bring to a boil. Reduce heat to a simmer, and cook for 10 minutes.

3. Then add the chickpeas and coriander; cook for another 5 minutes, until the potatoes are just tender when pierced with fork.

4. Combine cornstarch, milk, tahini and cayenne In a small glass measuring cup until smooth. Stir in this mixture into the soup and add the spinach; simmer for 2 minutes. Season with salt and pepper to taste.

5.. Serve hot.

  NUTRITIONAL PANEL
Per Serve
Energy:
752.5 kJ  (179.8 kcal)
Protein:
9.3 g
Total Fat:
5.6 g
-Saturated:
1.5 g
-Mono-Unsaturated:
1.5 g
-Poly-Unsaturated:
2.1 g
Total Carbs:
20.1 g
-Complex Carbs:
14.0 g
-Sugar:
3.9 g
Fibre:
5.3 g
Water:
305.0 mL
Alcohol:
0.0 g
Cholesterol:
1.3 mg
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