High-Protein 20-Minute Chickpea Soup is very creamy and delicious. It contains chickpeas, sweet potatoes, olive oil, cream cheese, baby spinach, tomatoes, garlic, onion, taco seasoning, and vegetable broth. These items are very simple, so we don’t have to find them in stores. This soup contains cream cheese, so it is not good for a dairy-free diet; you have to use dairy-free cream cheese or unsweetened dairy-free cooking cream for this purpose. It takes 30 minutes to prepare this dish, so we don’t have to spend much time in the kitchen to make it. This soup stores properly, so it is good for making it in advance. Serve this soup with whole-grain bread, garlic toast, cornbread, and mixed green salad.
STATS:
- Calories: 440 kcal
- Duration for Prep: Ten minutes
- Serving size: 1 & ½ cups
- Cook time: 20 minutes
- Cuisine: American
- Total time: 30 minutes
- Course: Soup
- Diet: High-Protein
- Serving: 8
EQUIPMENT:
- Large Dutch oven
- Knife
- Wooden spoon
- Cutting board
- Ladle
- Immersion blender
INGREDIENTS:
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 large cloves garlic
- 2 tablespoons taco seasoning — no-salt-added
- â…› teaspoon salt
- 4 cups vegetable broth
- 2 cans chickpeas — no-salt-added
- 2 small sweet potatoes
- 1 can fire-roasted diced tomatoes
- 1 package cream cheese
- 1 package baby spinach
- Fresh cilantro leaves
- Tri-colored tortilla strips
INGREDIENT NOTES:
CHICKPEAS:
- We have to utilize the chickpeas to make this tasty soup. They are the main protein-rich ingredient and will also provide plenty of fiber.
SWEET POTATOES:
- They will add a naturally sweet taste and color to the soup. We have to add the firm sweet potatoes, scrub them, then chop them into small, equal-sized pieces so they cook within 20 minutes.
CREAM CHEESE:
- Include the soft cream cheese to make this soup creamy and rich. It will offer a smooth texture and delicious flavor.
BABY SPINACH:
- We have to add the fresh baby spinach to include color, iron, calcium, and other nutrients in the soup. m
FIRE-ROASTED TOMATOES:
- Add the fire-roasted tomatoes to include acidity and a subtle smoky flavor in the soup. They will also complement the taco seasoning.
TACO SEASONING:
- We have to utilize the no-salt-added taco seasoning to add a convenient blend of warm spices to this delicious soup.
INSTRUCTIONS:
- Add the oil to a big Dutch oven and heat it over a moderate flame.
- Include the onions & cook for three to four minutes till it gets soft.
- Add the garlic & seasonings and cook for one minute till aromatic.
- Include the vegetable broth, sweet potatoes, tomatoes, and chickpeas in the dish and mix to combine.
- Wait for the mixture to get boil then lower the flame and decrease the flame.
- Now cover the pot and cook for twelve to fifteen minutes till the sweet potatoes get soft.
- Decrease the flame, then add the soft cream cheese and mix till it melts.
- Include the baby spinach in it and cook for 1 to 3 minutes till it wilts.
- Blend some portion of soup with the immersion blender to make it thick if you want.
- Transfer the soup into a vessel with a ladle, sprinkle the tortilla chips and cilantro as needed, and serve.
SERVING SUGGESTIONS:
BREADS & GRAINS:
- Garlic Toast
- Cornbread
- Whole-Wheat Tortillas
SALADS:
- Cucumber Salad
- Mixed Green Salad
- Corn and Black Bean Salad
TOPPINGS:
- Diced Jalapeños
- Greek Yogurt
- Shredded Cheddar
LIGHT SIDES:
- Roasted Vegetables
- Steamed Broccoli
- Fresh Fruit
TIPS:
- We have to add the soft cream cheese so it melts smoothly in the soup.
- Wash the chickpeas, then add them to offer a clean taste.
- Include the spinach last so it doesn’t get too soft.
- Serve the soup with Greek yogurt to add extra protein.
STORAGE INFORMATION:
FRIDGE:
- Properly cool the soup, then place it in the vessel and store for 4 days.
FREEZER:
- Add the soup to a closed vessel and freeze for three months.
FAQs:
How to prepare dairy-free soup?
- Add the vegan cream cheese or dairy-free cream for this purpose.
Will I make the soup spicy?
- Yes, include the cayenne pepper, jalapeno slices, hot sauce, and red pepper flakes to make it spicier.
How do I include more protein in the soup?
- Serve the soup with Greek yogurt or add chicken shreds, lentils, or beans to include more protein in the soup.
Will I exclude the cream cheese to prepare this soup?
- Yes, we can easily exclude the chickpeas to make it, but it gets less creamy, so we can blend some chickpeas and sweet potatoes for this purpose.
Can I add the regular tomatoes instead?
- Yes, include the regular tomatoes instead, though the soup will not get the same smoky taste.
NUTRITIONAL INFORMATION:
Calories: 440 kcal
Net carbs: 45 g
Iron: 3 mg
Total carbs: 57 g
Serving size: 1½
Vitamin A: 800 mcg RAE
Serving: 1
Fiber: 12 g
Calcium: 130 mg
Protein: 13 g
Sodium: 570 mg
Potassium: 850 mg
