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Home » Recent Posts » Recipes » Vegan Curried Sunchoke and Chickpea Soup with Crispy Chickpeas | High Fibre Gluten Free Soup

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Vegan Curried Sunchoke and Chickpea Soup with Crispy Chickpeas | High Fibre Gluten Free Soup

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Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

 This vegan curried sunchoke and chickpea soup packs a punch with intense flavours and it finished with a crunch from the roasted crispy chickpeas. 

Guys, I LOVE curry. Spicy, rich, aromatic and sweet. It may be hot, but it’s a welcome addition to my weekly menu any night of the week. While I usually make curry with noodles or rice (check out this amazing version here and here), this week I had a hankering for some soup sans carbs.

vegan curried sunchoke and chickpea soup topped with roasted chickpeas and vegetables in a pink bowl 

I’ve got a secret ingredient in this not-so authentic curry chickpea soup recipe and you’ll never guess it: Sunchokes, also known as Jerusalem artichokes, sunroot, earth apple or topinambour. You can find sunchokes at your local grocery shop where they’re usually offered all year round. Here are a few reasons why I love to cook with sunchokes:

  1.  You don’t have to peel em, which saves you a ton of time in the kitchen!
  2. There’s so many ways to cook em – you can roast them, boil them (then mash them up), saute them, even pickle them… the options are endless!
  3. They carry some unique health benefits!

Health Benefits of Sunchokes

birds eye view of curry sunchoke and chickpea soup topped with crispy chickpeas in a pink bowl

First of all, here’s a quick nutrition breakdown of a sunchoke. 1 cup contains approximately 110 calories, 3 gram of protein, 26.2 gram of carbohydrates and 2.4 grams of fiber. The fibre component of a sunchoke carries all of the benefits and is specifically known as inulin fibre. Inulin fibre is also known as a prebiotic which helps to promote the growth of probiotics (healthy gut bacteria). To read up more on probiotics and prebibiotics, check out these posts here and here and/or watch this video from my Toilet Talk series!

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Basically, the inulin prebiotic contained in sunchokes is being studied heavily and studies have seen an improvement in gut health (increase in certain types of probiotic bacteria) after consuming sunchokes. Which is pretty cool, because they also taste amazing, which is why I’m using them in this delicious Vegan Curried Sunchoke and Chickpea Soup.

hands holding a bowl of curry chickpea and sunchoke soup topped with vegetables in a pink bowl

How to Make Vegan Curried Sunchoke and Chickpea Soup

birds eye view of curried sunchoke soup topped with crispy chickpeas and vegetables

To make the base of this Vegan Curried Sunchoke and Chickpea Soup, I puree coconut milk, spicy curry paste, nutty sunchokes and protein-packed chickpeas until creamy and thick. To add some texture and crunch to this soup, I roast up chickpeas and panfry some extra sunchokes until perfectly crispy and golden brown. Scoop out your soup into a few bowls and garnish with your crispy toppings, bean sprouts, cilantro, shredded carrot and a lime wedge. And as they say, folks, the rest is history. Seriously, thisVegan Curried Sunchoke and Chickpea Soup is damn historical it’s so good.

handing holding a spoonful of curried sunchoke and chickpea soup topped with vegetables

Also I highly recommend hot piece of naan for the occasional dip in all this deliciousness.

hands holding a bowl of curry sunchoke and chickpea soup topped with vegetables in a pink bowl
Now I want to hear from you! Are you a curry lover?
Have you ever cooked with sunchokes before?
What’s your fav way of preparing them? Comment below with your thoughts! 
pinterest image of vegan gluten free curried sunchoke chickpea soup with text overlay
 This vegan curried sunchoke and chickpea soup packs a punch with intense flavours and it finished with a crunch from the roasted crispy chickpeas. 

Vegan Curried Sunchoke and Chickpea Soup with Crispy Chickpeas

This vegan curried sunchoke and chickpea soup packs a punch with intense flavours and it finished with a crunch from the roasted crispy chickpeas. 
5 from 3 votes
Print Pin Rate
Course: Soup
Cuisine: Indian
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 8 people
Calories: 300kcal
Author: Abbey Sharp

Ingredients

Roasted chickpeas:

  • 1 can (19 ounces) no salt added chickpeas, rinsed, drained, and dried well
  • 1 tablespoon extra virgin olive oil
  • 1/4 tsp curry powder
  • ¼ teaspoon sea salt or more to taste

Sunchoke Chips:

Soup:

  • 1 1/2 tbsp  extra virgin olive oil
  • 1/2  onion chopped
  • 2  cloves  garlic minced
  • 1 tbsp fresh ginger grated
  • 3 tbsp red curry paste
  • 4  cups  sunchokes peeled and diced
  • 1 can (19 ounces) no salt added chickpeas, rinsed, drained, and dried well
  • 3 1/2 cups reduced sodium vegetable stock
  • 1 can lite coconut milk
  • Kosher salt and pepper

Garnishes:

  • Fresh cilantro
  • Shredded carrots
  • Bean sprouts
  • Lime wedges
  • Thai red chili thinly sliced

Instructions

Crispy Chickpeas:

  • Place the chickpeas onto a clean kitchen towel. Then top with another towel, and gently use the towel to rub them until the chickpeas start to pop out of their thin, translucent skins. The skins hold a lot of moisture, so getting rid of as many as you can will help keep these beans crispier longer. Don’t worry about getting each and every one, just remove any that easily pop off.
  • Transfer the dried chickpeas to a large baking sheet. Toss the chickpeas with a tablespoon of olive oil and ¼ teaspoon of sea salt and curry. Bake for 20 to 22 minutes, or until golden brown and crispy, stirring and tossing them at least once during the cooking process.
  • Turn the oven off, and allow them to sit in the oven (with the oven door closed) as the oven cools down for at least an hour up to until the pan is no longer hot.

Sunchoke Chips:

  • Heat the oil in a nonstick skillet over medium high heat and add in the curry powder and sunchoke slices. Pan-fry until golden brown on both sides, about 30 seconds to a minute. Drain on a few sheets of paper towel and set aside.

Soup:

  • Preheat a large pot over medium high heat and add in the olive oil. Add the onion and sauté until transluscent, about 5 minutes.Stir in the garlic, ginger and curry paste and stir until the onion is coated in the paste. Cook for about 30 seconds.
  • Add in the sunchokes and sauté until they are coated in the mixture, then add in the chickpeas and vegetable stock. Cover and simmer on medium heat for about 20-25 minutes until the sunchokes are very soft.
  • Add in the coconut milk and using a hand blender, puree until very smooth. Season with salt and pepper, to taste. Keep warm until ready to eat.
  • Garnish with the chickpeas, sunchoke chips, bean sprouts, cilantro, chili, lime and carrots.

Notes

This recipe makes lots of extra chickpeas, so use them on salads, or as a healthy snack!

Nutrition

Calories: 300kcal
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Updated on July 12th, 2020

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About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

Abbey Sharp smiling.

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31 Comments

  8. Natalie says

    5 stars
    I really love anything curry. This soup looks really amazing Abbey. And thank you for so much information about sunchoke. I haven’t tried it yet but now I definitely must incorporate sunchoke in my diet. PS I absolutely love pre-probiotics video. 😉

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