healthy vegan chickpea soup for sick or lazy days

i'm sick and lazy, so i made vegan chickpea soup because you can't go wrong with a soup, especially on a sick day

this soup is satisfying, warm, filling, and savoury, it comes with multiple health benefits and anti-inflammatory properties

# ingredients

• 240 grams of canned chickpeas, rinsed
• 750 ml of vegetable stock ( 1 vegetable stock cube in 750 ml of water for convenience sake )
• 2/3 teaspoon of turmeric
• 2/3 teaspoon of coriander
• 1 tablespoon of olive oil
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 50 ml of lemon juice
• 100 grams of small non-egg pasta ( such as macaroni )
• 2 bay leaves
• 2/3 tablespoon of universal vegetable seasoning ( dried vegetables )
  • carrot
  • parsnip
  • potato
  • onion
  • parsley leaves
  • sweet peppers
• 20 ml of dark soy sauce
• black ground pepper

# process

• on high heat, pour olive oil into a pan
• into the pan add the garlic and onion, cook til translucent and fragrant
• add in chickpeas, turmeric, coriander, and pepper, cook for 1 minute
• transfer all pan contents to a pot
• pour in your vegetable stock
• wash the pan with hot water, and pour in the water from the pan into the pot to not lose any flavour ( ~250 ml )
• pour in your lemon juice
• add in your pasta, bay leaves, universal vegetable seasoning, and dark soy sauce
• cook until pasta is soft
• serve however you want :)

bon appetit

this recipe makes 3-4 servings

# health benefits

• boosted immune system : loaded with variety of nutrients from the chickpeas, vegetables, and spices, which provide vitamins and minerals to boost your immune system
• anti-inflammatory properties :turmeric is known for its anti-inflammatory properties which can help in reducing symptoms of cold, flu, and other conditions
• good source of protein of fibre : chickpeas have a lot of protein helping you feel more satisfied, also helping your gut health
• vitamin c : lemon juice has vitamin c, which helps to combat colds and flu
• hydration : this soup is quite watery, helping you stay hydrated
• improved digestion : spices like turmeric and coriander help soothe the digestive system, and garlic is known for its antimicrobial properties
• low-calorie : it's a low-calorie meal to not make you feel even worse off by filling you up with hard-to-digest high-calorie food
• heart-healthy : olive oil and chickpeas both contribute to heart health because of their healthy fats and fibre
• antioxidant properties : ingredients like turmeric, coriander, garlic, and onions are rich in antioxidants
• energy boost : high iron content in chickpeas can boost energy levels

probably more /shrug

# nutritional facts

this is just an estimate, do not take it as final and fact - yours may ( and most likely will ) vary depending on the ingredients used, and i am not a dietician . this estimate assumes that the recipe makes 4 servings

% are in DV ( Daily Value ) . DV is the recommended amount of something an average person should have in 24 hours in a recommended 2000 kcal diet

• Calories: 250 (12.5%)
• Total Fat: 5g (6%)
  • Saturated Fat: 1g (5%)
• Cholesterol: 0mg (0%)
• Sodium: 570mg (25%)
• Total Carbohydrate: 40g (14%)
  • Dietary Fibre: 11g (39%)
  • Total Sugars: 5g
    • Includes 0 Added Sugars (0%)
• Protein: 10g
• Vitamin D: 0mcg (0%)
• Calcium: 50mg (4%)
• Iron: 4mg (22%)
• Potassium: 480mg (10%)