Chunky Chickpea and Dumpling soup

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 492.5
  • Total Fat: 12.5 g
  • Cholesterol: 16.9 mg
  • Sodium: 1,254.3 mg
  • Total Carbs: 80.5 g
  • Dietary Fiber: 12.6 g
  • Protein: 16.4 g

View full nutritional breakdown of Chunky Chickpea and Dumpling soup calories by ingredient
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Number of Servings: 4


    1 Tbsp Olive oil
    1 onion, chopped
    1 green pepper, chopped
    1/2 cup Carrots, sliced or diced
    4 cloves garlic, crushed
    3 teaspoons cumin
    2 tsp ground coriander
    1/2 tsp chili powder
    2 (10.5 oz cans) Chickpeas
    4 cups veggie Stock- use low sodium or make your own to reduce sodium amount
    2 (15 oz) cans crushed tomatoes
    2 tbsp chopped cilantro
    1 cup self rising flour
    1 oz (about 2 tbsp) unsalted butter
    2 tbsp grated parmesan
    2 tbsp mixed chopped herbs (I used chives and parsley)
    1/4 cup milk - can use almond, soy, or other vegan substitute


- I learned the hard way that regular veggie stock is LOADED with Sodium. To reduce the sodium amount make sure to use Low Sodium Veggie Stock or make your own to control sodium amount.


1.Heat the oil in a sauce pan or stockpot on medium and add the onion, cook until softened, about 3 minutes. Add bell pepper, carrots and garlic, cook for another 2 minutes. Add chili, cumin, and coriander and cook for 1 minute, until fragrant. Add the chickpeas, stock, and tomatoes. Bring to a boil, then reduce the heat and simmer, covered, for 10 minutes. Stir in the cilantro.

2. To make the dumplings, sift the flour into a bowl and add the chopped butter. Rub the butter into the flour with your fingertips until it resembles a fine breadcrumb. Stir in parmesan and mixed fresh herbs. Make a well in the center, add the milk, and mix with a flat bladed knife until just combined. Bring together into a ball and divinde in eight portions and roll into small balls.
3. Add the dumplings to the soup, cover and simmer for 20 minutes or until a skewer comes out clean when inserted into the dumplings.

Serving Size: 4 large bowls with 2 dunplings each

Number of Servings: 4

Recipe submitted by SparkPeople user MEDUSA1977.

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