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Creamy Chickpea and Tomato Soup (One Pot) — a healthy halal vegetarian recipe with 340 calories and 8g protein per serving.
Ingredients
- 2 (15 oz) cans chickpeas, drained (reserve some whole)
- 1 (28 oz) can crushed tomatoes or diced
- 1 onion, diced
- 3-4 garlic cloves, minced
- 2 tbsp olive oil
- 1 tsp paprika, ½ tsp dried basil/thyme, salt, pepper
- 2-3 cups vegetable broth
- ½ cup coconut milk or cream (for creaminess)
- Optional: spinach or kale
Instructions
- 1Sauté onion and garlic in oil until soft. Add spices and cook 1 minute.
- 2Add tomatoes, chickpeas, and broth. Simmer 15-20 minutes.
- 3Blend partially with immersion blender for creaminess (leave some chunks). Stir in coconut milk and reserved chickpeas. Heat through. Adjust seasoning. Serve with crusty bread.
- 4*Nutritional Value (per serving, approx.): 320 calories, 14g protein, 45g carbs, 10g fat, 10g fiber.
Nutrition Per Serving
| Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 340 kcal | 8g | 50g | 12g | 5g |
Nutrition values are estimates.
Halal Note: Ensure all ingredients used are halal-certified. Always verify product labels before purchasing.
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