Healthy Low GI Chickpea And Flageolet Bean Soup Recipe

This soup is a meal itself, it is very easy to make and is great for endurance. Beans and pulses are a very healthy alternative low GI carbohydrate to rice, pasta and couscous. You can experiment with different types of bean — flageolet and chickpeas work well, but you might want to try butter beans or borlotti beans.

An image of Healthy Low GI Chickpea And Flageolet Bean Soup Recipe
Cooking time
20 minutes
Serves
2 people

Nutritional facts

Calories 404.1 (kcal)
Protein 23.1 (g)
Carbs 53.4 (g)
Fat 11.0 (g)

Recipe Information

Prep: 5 minutes Cooking: 20 minutes
Serves: 2
Metric
Imperial

Ingredients hide check list

Method

  1. Chop the onion and or or leek and sauté in some olive oil on a gentle heat with the bay leaf.  
  2. Roughly chop the other vegetables and add them to the pan and cook for 5 minutes or so. Add the ras-el-hanout spice mix (this is a north-African spice mix that you can buy in most supermarkets now. If you can't find it, use Schwartz Moroccan spice mix or make your own combination with a selection of the following: cumin, coriander, fennel, cinnamon, cloves, nutmeg, cardamom, chili).  
  3. Add the garlic, ginger, orange zest, beans and chickpeas, tomatoes, tomato puree and the stock.  
  4. Cover and simmer until the vegetables are tender. Check for seasoning. You may need some more spice  — play around a bit; you could try adding a little ground coriander or cardamom, for instance. Add the fresh herbs but reserve a little for decoration.  
  5. Transfer to a large serving bowl. Drizzle some fruity olive oil onto the soup and sprinkle with a little fresh parsley or coriander.  
  6. Eat with chunks of crusty bread.

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