Kala Chana Soup: A Simple Indian Protein-Rich Chickpea Recipe

Name: Kala Chana Soup: A Simple Indian Protein-Rich Chickpea Recipe
Total time: 50 min
Yield: 3
Cuisine: Indian

Recipe By Slurrp Editorial

Kala chana soup is a hearty Indian-style soup that is made with soaked black chickpeas, vegetables, garlic and light spices. Blended partly to get a thicker texture and then finished with lemon juice, this satisfying soup makes a filling meal for a light meal.

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Ingredients for Kala Chana Soup: A Simple Indian Protein-Rich Chickpea Recipe Recipe

0.33 cup kala chana (black chickpeas)
As required soaked overnight
0.33 nos small onion
As required finely chopped
0.33 nos medium tomato
As required finely chopped
0.33 nos small carrot
As required finely chopped
2.33 nos – cloves garlic
As required finely chopped
0.33 piece -inchof ginger
As required Grated
0.33 tbsp olive oil or ghee
As required ½ tsp cumin seeds
As required ½ tsp turmeric powder
As required ½ tsp cumin powder
As required ½ tsp black pepper powder
As required ½ tsp Red Chilli powder
As required Optional
2.33 cups –water or vegetable stock
As required Salt
As required to taste
0.33 tbsp Lemon juice
0.67 tbsp fresh coriander
As required Chopped
0.33 tbsp Roasted pumpkin seeds
As required Optional
As required ½ tsp chaat masala
As required Optional

Directions: Kala Chana Soup: A Simple Indian Protein-Rich Chickpea Recipe

STEP 1.Soak the kala chana overnight or for at least 8 hours. Drain and rinse thoroughly before cooking.
STEP 2.Transfer the soaked chickpeas to the pressure cooker with 3 cups of water and a pinch of salt. Pressure cook for about 5 to 6 whistles until the chana turns soft.
STEP 3.In a heavy-bottomed pan, heat oil and add cumin seeds and let them sizzle. Add the chopped garlic and ginger to it, then sauté for a minute until they turn aromatic.
STEP 4.Add the chopped onion and cook over medium flame until it turns soft and a bit golden. Add tomato and carrot, then cook until the tomato turns soft.
STEP 5.Now, add turmeric, cumin powder, black pepper and red chilli powder to it. Mix the spices in the vegetables and cook for another minute so their raw aroma fades.
STEP 6.Add the cooked kala chana along with its cooking liquid and let everything boil gently. Simmer everything for 8 to 10 minutes.
STEP 7.Take out about one cup of the chana and vegetables and mix it with a little soup until it turns smooth. Now, add this mixture to the pot so that it thickens the soup while keeping some whole chickpeas for that texture.
STEP 8.Add salt as required and simmer for another 3 to 4 minutes. If the soup feels a bit too thick, add a little hot water or vegetable stock to adjust the consistency if required.
STEP 9.Switch off the flame and then mix in lemon juice and some chopped coriander. Sprinkle a little chaat masala and some roasted pumpkin seeds from the top, if using, and then serve hot.

Nutrition
value

363

calories per serving

12 g Fat20 g Protein38 g Carbs17 g FiberOther

Current Totals

Fat
12g
Protein
20g
Carbs
38g
Fiber
17g

MacroNutrients

Carbs
38g
Protein
20g
Fiber
17g

Fats

Fat
12g

Vitamins & Minerals

Calcium
126mg
Iron
5mg
Vitamin A
472mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
5mg
Vitamin B6
< 1mg
Vitamin B9
179mcg
Vitamin B12
0mcg
Vitamin C
5mg
Vitamin E
2mg
Copper
< 1mcg
Magnesium
129mg
Manganese
2mg
Phosphorus
280mg
Selenium
35mcg
Zinc
2mg

Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment

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Recipe By Slurrp Editorial