Vegan Curry Soup with Sunchokes and Chickpeas (Gluten Free & High Fibre)
This vegan curry soup with sunchokes packs a punch with intense flavours and is finished with a crunch from the crispy roasted chickpeas.
Servings 8 people
Calories 149kcal
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:
- 1 tbsp extra virgin olive oil
- 1/4 tsp curry powder
- 2 sunchokes scrubbed and thinly sliced on a mandolin
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
Remember, when you're making soup, there are times it can come out either too thick or too thin. If you make this vegan curry soup and it's too thin, let it reduce a bit more my keeping it on the heat with the lid off for a few extra minutes. If it's too thick, add some extra coconut milk or vegetable stock. It's really that easy!
Lucky for you, this recipe makes lots of extra crispy chickpeas. I like to use the extra chickpeas by throwing them into a salad, garnishing other types of soup, on top of avocado toast for breakfast, or you could even eat them on their own as a balanced snack!
I also highly suggest serving this soup with some warm bread so you can get in on the dipping action. My personal favourite addition to the side of this vegan curry soup is a hot piece of naan.
Nutrition
Calories: 149kcal | Carbohydrates: 22g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 489mg | Potassium: 479mg | Fiber: 2g | Sugar: 12g | Vitamin A: 1128IU | Vitamin C: 6mg | Calcium: 27mg | Iron: 4mg