Try this Chickpea and Vegetable Coconut Curry Soup recipe
- 2 cups water
- 3 cloves garlic
- 1/4 tsp turmeric
- 1 can coconut milk
- 1/4 tsp cumin
- 1/2 tbsp coconut oil
- 1 can chickpeas
- 1 zucchini, quartered and chopped
- 2 carrots, peeled and thinly sliced
- 1 bunch kale destemmed and finely chopped (or 2 handfuls o chopped)
- 1 tbsp + 1 tsp mild yellow curry powder (store bought or
- 1/4 tsp coriander
- 1/3 up rinsed uncooked quinoa
- 1/3 up rinsed uncooked red lentils
- 4 cups (1 litre) vegetable stock
- Carbohydrate 16.5625256840135 g
- Cholesterol 0 mg
- Fat 17.4614284571571 g
- Fiber 2.72826580531291 g
- Protein 4.65024575580556 g
- Saturated Fat 14.9044136096005 g
- Serving Size 1 1 cup (206g)
- Sodium 194.442635705702 mg
- Sugar 13.8342598787006 g
- Trans Fat 1.16074137027262 g
- Calories 230 calories
Step-by-step
- Heat oil over medium heat. Add the chickpeas, zucchini, carrot, garlic, and if you're using kale instead of spinach, add that now too.
- Cook until garlic becomes translucent. Add the curry powder, turmeric, cumin, and coriander. Stir and cook for 1-2 minutes.
- Add 1 litre of vegetable stock, â…“ cup uncooked red lentils, â…“ cup rinsed, uncooked quinoa.
- Turn heat up to medium-high. Simmer for 15 minutes. Add more liquid as needed.
- Add 1 can of coconut milk. Bring back to a simmer for another 5 minutes.
- Add the spinach and cook for 1-2 minutes. Thin with water or vegetable stock as needed.
- Taste and adjust the seasoning as necessary.
Substituting canned coconut milk with light coconut milk drastically reduces the final broth viscosity because full-fat varieties contain roughly twenty percent fat compared to light versions at ten percent or lower. South Asian and Southeast Asian curry traditions historically bridge regional spice blends with accessible local legumes, transforming basic starches into sustaining meals. Cooking the dry lentils and quinoa directly in the seasoned stock allows both ingredients to hydrate while absorbing aromatic compounds from the garlic and spices. Maintaining a steady medium-high heat prevents the quinoa from sinking and scorching against the bottom of the pot during the initial fifteen-minute simmer.
Yellow curry powder typically relies on turmeric for its bright hue and earthy foundation, complemented by ground cumin and coriander seeds. Toasting these ground spices in coconut oil for precisely sixty to one20 seconds releases fat-soluble flavor compounds trapped within the dry powders. Garlic must reach a translucent stage before the spices enter the pan, signaling that raw sulfurous notes have softened without burning the aromatics. Carrots require thin slicing to match the rapid softening rate of quartered zucchini and destemmed kale during the primary vegetable sauté phase.
Red lentils disintegrate partially during prolonged boiling, acting as a natural thickening agent that builds body without requiring cornstarch or flour. Quinoa retains a slight germ ring texture after fifteen minutes, providing a distinct mouthfeel distinct from the softness of the legumes. Rinsing the raw quinoa prior to cooking removes saponins, bitter compounds coating the outer seed layer that otherwise impart a soapy taste to the vegetable stock. Adjusting liquid levels with water during the simmer prevents the soup from turning into a thick stew as the starches expand.
Coconut milk goes into the pot near the end of the cooking sequence to prevent the delicate proteins from curdling under sustained high heat. Simmering the mixture for an additional five minutes after pouring in the coconut milk integrates the rich fats evenly throughout the vegetable broth. Spinach wilts rapidly within sixty seconds, making it ideal for a final textural addition just before serving. Storing leftovers in an airtight glass container in the refrigerator for up to three days allows the spices to deepen further.
