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Kabuli Chana soup recipe | Indian chickpea soup | one pot Indian soup | pressure cooker soup | 

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Kabuli Chana soup , also known as Lebanese style soup with chickpeas or Afghan chickpea soup , is a hearty and flavorful soup made with chickpeas, tomatoes, onions, garlic, and spices. It is a popular dish in Afghanistan and is often served as a starter or main course. The soup is typically made by soaking the chickpeas overnight and then simmering them with the other ingredients until tender. It is then seasoned with salt, pepper and coriander.

To make kabuli chana soup , heat the olive oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes or till the onions turn translucent.
Add the kabuli chana, masoor dal, cumin seeds powder, potatoes, tomatoes, 3 cups of vegetable stock or hot water, salt and pepper, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid. Add the coriander and mix well. Serve kabuli chana soup hot with crusty bread.

Main ingredients of kabuli chana soup .
Chickpea . Chickpeas have a nutty, earthy flavor that compliments the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.

Pro tips for kabuli chana soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 2. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions acts as a blood thinner and prevents blood clotting too. 3. Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.

kabuli chana soup is rich in dietary fibre, folic acid, phosphorus, vitamin B1 and calcium.

All health conscious people can enjoy this Kabuli Chana soup with almond bread or multigrain bread .

Enjoy Kabuli Chana soup recipe | one pot Indian soup | pressure cooker soup | with step by step photos.

Kabuli Chana Soup Recipe, One Pot Indian Soup

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Kabuli Chana Soup Recipe, One Pot Indian Soup recipe - How to make Kabuli Chana Soup Recipe, One Pot Indian Soup

Soaking time:  8 hours   Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients


For Kabuli Chana Soup
1/2 cup kabuli chana (white chick peas) , soaked and drained
2 tsp olive oil
1/4 cup finely chopped onions
1 tsp finely chopped garlic (lehsun)
1 tbsp masoor (split red lentil) dal
1 tsp roasted cumin seeds (jeera) powder
1/2 cup peeled potato cubes
1/2 cup finely chopped tomatoes
3 cups vegetable stock
salt to taste
freshly ground black pepper (kalimirch) to taste
2 tbsp finely chopped coriander (dhania)

Method
For kabuli chana soup
    For kabuli chana soup
  1. To make kabuli chana soup, heat the olive oil in a pressure cooker, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes or till the onions turn translucent.
  2. Add the kabuli chana, masoor dal, cumin seeds powder, potatoes, tomatoes, 3 cups of vegetable stock or hot water , salt and pepper, mix well and pressure cook for 3 whistles.
  3. Allow the steam to escape before opening the lid.
  4. Add the coriander and mix well.
  5. Serve kabuli chana soup hot with crusty bread.
Nutrient values (Abbrv) per serving
Energy146 cal
Protein5.5 g
Carbohydrates22.7 g
Fiber8.1 g
Fat3.8 g
Cholesterol0 mg
Sodium28.1 mg
Kabuli chana soup video
Kabuli Chana Soup Recipe, One Pot Indian Soup with step by step photos

like Kabuli Chana soup
    like Kabuli Chana soup
  1. like Kabuli Chana soup recipe | Indian chickpea soup | healthy one pot Indian soup | pressure cooker soup | then see our collection of quick vegetarian soups and some recipes we love. 

what is Kabuli Chana soup made of ?
    what is Kabuli Chana soup made of ?
  1. what is Kabuli Chana soup made of ? See below image of list of ingredients for Kabuli Chana soup.

soaking chickpeas
    soaking chickpeas
  1. To make the Kabuli Chana soup recipe | one pot Indian soup | pressure cooker soup |  wash and soak 1/4th cup of kabuli chana overnight in a deep bowl  
  2. In the morning, drain well using a strainer. 
     

making vegetable stock
    making vegetable stock
  1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious.   
     

making Kabuli Chana soup
    making Kabuli Chana soup
  1. Heat 2 tsp olive oil  in a pressure cooker. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.  
  2. Add 1/4 cup finely chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.
  3. Add 1 tsp finely chopped garlic (lehsun).
  4. Sauté on a medium flame for 1 to 2 minutes or till the onions turn translucent.
  5. Add 1/2 cup kabuli chana (white chick peas) , soaked and drained. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
  6. Add 1 tbsp masoor dal (split red lentil). Masoor dal has a slightly nutty and earthy flavor that complements the chickpeas' mild flavor. Masoor dal breaks down easily when cooked, resulting in a creamy and smooth texture for the soup. Masoor dal has a vibrant orange-red color that adds visual appeal to the soup.
  7. Add 1 tsp roasted cumin seeds (jeera) powder. Roasted cumin seed powder imparts a warm, earthy, and nutty flavor to the soup. The roasting process deepens the flavor of the cumin and adds a subtle smoky note.
  8. Add 1/2 cup peeled potato cubes. Potato cubes help to thicken the soup, giving it a body and a satisfying mouthfeel. The starch released from the potatoes as they cook helps to bind the ingredients together and create a creamy texture.
  9. Add 1/2 cup finely chopped tomatoes. Tomatoes add acidity, sweetness, and umami to chickpea soup. The acidity helps to balance out the richness of the chickpeas, while the sweetness adds a pleasant contrast.
  10. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
  11. We added 1 tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
  12. Add  freshly ground black pepper (kalimirch) to taste.  Freshly ground black pepper has a more intense and complex flavour than pre-ground pepper. It adds a subtle spiciness and depth of flavour to the soup.
  13. Mix well.
  14. Pressure cook for 3 whistles.
  15. Allow the steam to escape before opening the lid.
  16. Add the coriander and mix well.
  17. Serve hot.

pro tips for Kabuli Chana soup
    pro tips for Kabuli Chana soup
  1. Heat 2 tsp olive oil  in a pressure cooker. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.  
  2. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.  
  3. Add 1/4 cup kabuli chana (white chick peas) , soaked and drained. Chickpeas have a nutty, earthy flavor that complements the savory notes of the soup. They also add a hearty texture that makes the soup more satisfying and filling. Kabuli Chana which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
  4. Add 1 tbsp masoor dal (split red lentil). Masoor dal has a slightly nutty and earthy flavor that complements the chickpeas' mild flavor. Masoor dal breaks down easily when cooked, resulting in a creamy and smooth texture for the soup. Masoor dal has a vibrant orange-red color that adds visual appeal to the soup.

benefits of Kabuli Chana soup
    benefits of Kabuli Chana soup
  1. Kabuli Chana Soup  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 68% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 32% of RDA.
    3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 30% of RDA.
    4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
    5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
    6. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products:Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 17% of RDA.

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