Spiced, creamy, and packed with chickpeas, this masala tomato soup is comfort in a bowl. Serve a group or freeze portions for protein-rich meals all week.
Ingredients
Cooked Garbanzo Beans
Instant Pot
- 1¼ cups dried chickpeas soaked in water overnight (225g)
- 2¼ cups water (565 ml)
Stovetop
- 1¼ cups dried chickpeas soaked in water overnight (225g)
- 4½ cups water (1.1 l)
Chickpea Masala Tomato Soup
Blender ingredients
- 3 cups low-sodium vegetable broth or stock (750 ml)
- 1¾ cups canned tomato puree (425 g)
- ½ cup yellow onion diced (80 g)
- 1½ tablespoons tomato paste (25 g)
- 1 tablespoon 100% pure maple syrup (20 g
- 1½ teaspoons garlic powder
- 1 teaspoon garam masala powder
- ¾ teaspoon ground cumin
- ¾ teaspoon salt
- ½ teaspoon ground ginger
- ¼ teaspoon ground turmeric
- ¼ teaspoon black pepper about 10 turns
- ⅛ teaspoon dried red chili flakes
- 1 pinch ground cloves
Everything else
- 1¾ cups canned diced tomatoes undrained (425 g)
- 1 cup spinach chopped (30 g)
- ¾ cup coconut milk 165 g / canned full fat / stir contents of can before measuring
- 2 tablespoons cilantro chopped (3 g / plus more for garnishing)
Instructions
Cooked Garbanzo Beans
Instant Pot
- After your beans have soaked, pour them into a strainer and rinse thoroughly. Tap the strainer against the sink to remove excess water.
- Place the beans and 2¼ cups water into your Instant Pot (IP) and lock the lid into place, making sure the nozzle is in the sealing position.
- Use the Manual (or Pressure Cooking) mode and set the timer for 10–14 minutes (Note: If not using Rancho Gordo beans, cook for 20 minutes). When the time is up, use the natural release method. Once all the pressure is out of the IP, take off the lid and strain and rinse the beans.
Stovetop
- After your beans have soaked, pour them into a strainer and rinse and drain thoroughly. Tap the strainer against the sink to remove excess water.
- Add the beans and the 4½ cups water to a pot, give a quick stir, and bring to a boil. When they reach a boil, turn down the heat, and place a lid on the pot at an angle. Simmer for about 90 minutes, or until the beans done. Cooking times can vary, they're ready when nice and soft. Keep an eye on the water level and add boiling water if the level gets too low.
- When done cooking, strain and rinse the beans.
Chickpea Masala Tomato Soup
- Place all of the blender ingredients into your blender and puree, then transfer the mixture to a stockpot. (Blend in batches if your blender is too small.)
- Add the cooked garbanzo beans and diced tomatoes to the stockpot and bring the mixture to a boil over high heat, then reduce the heat and simmer for 15 minutes, stirring occasionally. If your soup starts splattering, place a lid on the pot at an angle while it simmers.
- Stir in the spinach, coconut milk, and cilantro and cook for 1 additional minute.
- Ladle into bowls and garnish with more cilantro, if desired. Dinner is served!