Chickpea-spinach soup with barley
A delicious, earthy, balanced meal that provides you with healthy carbs, protein, and vitamins.
Ingredients
- 400 g boiled chickpeas
- 200 g zucchini
- 100 g leek
- 150 g carrots
- 250 g fresh spinach
- 4 cloves garlic
- 1 3cm piece ginger
- 1-2 tbsp ghee or coconut oil
- 400 ml coconut milk (1can)
- 400 ml water
- 1 tsp coriander powder
- 1 tsp sweet paprika or smoked paprika (optional)
- 1 tsp turmeric
- 1 tsp pepper
- 2 tsp cinnamon powder
- 1 tsp Anise
- 1 tsp Fennel seeds
- Fresh hot peperoni or hot paprika powder to taste
- Fresh coriander/dill to garnish
- 200 g barley (weight before cooking)
Instructions
- Dice all vegetables and set aside.
- Heat ghee/coconut oil in a saucepan. First, sauté the carrots and leeks (white part) then briefly sauté the spices until the aromas start to unfold. Add grated ginger and garlic.If you do not have all the spices, replace them with 3 tsp of curry mix. It will taste great in this dish.
- Add coconut milk and water and let it simmer for 10 minutes.
- Add the zucchini, the green part of the leek, and the boiled chickpeas, and continue to cook for 15 minutes on low heat.
- Add the spinach and turn off the heat.
- Meanwhile, you can start cooking the barley. Use the ratio of 2 parts water to 1 part barley or according to the instructions on the package. Use salt or vegetable broth in powder form to give it an even better taste.You can mix it in the soup or eat it as a side dish.
- Garnish with fresh coriander or dill for a fresh, intense flavor, and get some extra health benefits that the herbs naturally provide.
Video
Notes
The caloric value was calculated per serving.
Benefits Chickpeas and cereals provide the body with valuable amino acids; thus, the protein requirement is optimally covered even with a vegetarian diet. Barley is good to lower the cholesterol and lose weight. It is useful in diabetes as its glycemic index is lower than rice. Recommendations for doshas: Vata: use fewer chickpeas or replace them with red lentils, they are better tolerated. Pitta: Use green paprika instead of red paprika. Reduce the amount of hot spices. Kapha: Barley is a perfect choice. Replace courgettes with broccoli and reduce the amount of coconut milk and fat. Do you know what a dosha is? Find out your dosha here.
Benefits Chickpeas and cereals provide the body with valuable amino acids; thus, the protein requirement is optimally covered even with a vegetarian diet. Barley is good to lower the cholesterol and lose weight. It is useful in diabetes as its glycemic index is lower than rice. Recommendations for doshas: Vata: use fewer chickpeas or replace them with red lentils, they are better tolerated. Pitta: Use green paprika instead of red paprika. Reduce the amount of hot spices. Kapha: Barley is a perfect choice. Replace courgettes with broccoli and reduce the amount of coconut milk and fat. Do you know what a dosha is? Find out your dosha here.