Indian Spice, Chickpea, Potato Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:20:57 GMT

Current Revision posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:20:57 PM

Ingredients: Makes 8 servings

1 1/2 cup Chickpeas, dry (2, 15 oz cans drained and rinsed)
1 tsp Canola Oil
1 cup Celery, chopped
1 1/4 cup Onion, diced
3 tsp Garlic, minced
1/4 tsp Cayenne Pepper, ground
1/2 tsp Turmeric, ground
1/2 tsp Cumin, ground
5 cups Low Sodium Vegetable Soup Base
2 cups Potatoes, peeled, diced
1 TBSP Cilantro, fresh, chopped
1 tsp Salt
1/2 TBSP Lemon Juice

Directions:

Soak the chickpeas (skip step 1 & 2 if using canned chickpeas).
Rinse the dry chickpeas under cold water. Place them in a large bowl and cover with several inches of water. Let soak overnight (8–12 hours). Drain and set aside.
Heat canola oil in a large soup pot over medium heat.
Add diced celery, onions, and garlic. Cook, stirring often, for 5–7 minutes or until softened and fragrant. Stir in cayenne, turmeric, and cumin and cook 1 minute more to toast the spices.
Add 5 cups water, vegetable base, soaked chickpeas, and diced potatoes to the pot.
Stir well and bring to a boil over high heat.
Reduce heat to low, cover loosely, and simmer for 30–45 minutes, or until the chickpeas are tender and the potatoes are soft.
Carefully scoop out about ⅓ of the soup and puree it in a blender or with an immersion blender until smooth.
Return the blended portion to the pot and stir to combine. Stir in cilantro, salt, and lemon juice. Simmer a few minutes more before serving.

Chefs Tip: If the soup becomes too thick after blending, thin with a little warm water until the desired texture is reached.

Serving Size:
One serving: 8 ounces

Nutritional Information:
Nutrition Info (per serving): 200 calories, 3 g fat, 0 g saturated fat, 380 mg sodium, 36 g carbs, 6 g fiber, 0 g sugar, 9 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Asian, High fiber, General Healthy - Health Conscious, Soup, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Indian Spice, Chickpea, Potato Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:10:05 GMT

Revision 2 posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:10:05 PM

Ingredients: Makes 8 servings

Directions:

Soak the chickpeas (skip step 1 & 2 if using canned chickpeas).
Rinse the dry chickpeas under cold water. Place them in a large bowl and cover with several inches of water. Let soak overnight (8–12 hours). Drain and set aside.
Heat canola oil in a large soup pot over medium heat.
Add diced celery, onions, and garlic. Cook, stirring often, for 5–7 minutes or until softened and fragrant. Stir in cayenne, turmeric, and cumin and cook 1 minute more to toast the spices.
Add 5 cups water, vegetable base, soaked chickpeas, and diced potatoes to the pot.
Stir well and bring to a boil over high heat.
Reduce heat to low, cover loosely, and simmer for 30–45 minutes, or until the chickpeas are tender and the potatoes are soft.
Carefully scoop out about ⅓ of the soup and puree it in a blender or with an immersion blender until smooth.
Return the blended portion to the pot and stir to combine. Stir in cilantro, salt, and lemon juice. Simmer a few minutes more before serving.

Registered Dietitian Tip: Yogurt-marinated lamb is rich and flavorful, so pair it with a whole grain like farro or brown rice and plenty of colorful vegetables to add fiber and balance. Including a fresh or lightly pickled vegetable and herbs helps brighten the dish and support digestion. A yogurt-based sauce or drizzle of olive oil adds healthy fats while keeping the meal satisfying and well-rounded.

Serving Size:
One serving: 8 ounces

Nutritional Information:
Nutrition Info (per serving): 140 calories, 5 g fat, 2 g saturated fat, 480 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 20 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Asian, High fiber, General Healthy - Health Conscious, Soup, Recipe Book, Vegetarian, Diabetes/prediabetes - Carb Conscious

Indian Spice, Chickpea, Potato Soup

BCBSTX Connect Team — Fri, 10 Apr 2026 19:02:39 GMT

Revision 1 posted to Recipe Book by BCBSTX Connect Team on 4/10/2026 7:02:39 PM

Ingredients: Makes 8 servings

3/4 cup pearl barley (dry)
2 tablespoons canola oil
6 ounces top round beef, diced small
3 ounces yellow onion, diced small
1 ½ ounces diced celery
¼ cup carrots, diced small
½ leek, diced
1 clove garlic, chopped
8 cups cold water
2 ounces low sodium beef base
1 ½ teaspoons salt
1 ½ teaspoons ground black pepper
1 bay leaf
2 tablespoons fresh chopped parsley

Directions:

Bring a small saucepan, bring 2 cups of water to a boil. Add barley, reduce heat to a simmer, cover, and cook until tender and most of the liquid has been absorbed, about 40-50 minutes. Pour out any excess water. Set aside.

In a large stockpot, heat canola oil over medium-high heat. Add beef and sear until browned on all sides, 2-3 minutes. Remove beef and set aside. To the same pot, add onions, celery, carrots, leeks, and garlic. Saute until tender, about 5-7 minutes.

Add the water, beef base, salt, pepper, and bay leaf. Bring to a boil, then reduce heat and simmer 30 minutes. Add the beef, barley, and parsley to the pot and simmer an additional 10 minutes. Remove bay leaf before serving.

Serving Size:
One serving: 1 cup

Nutritional Information:
Nutrition Info (per serving): 120 calories, 5 g fat, 1 g saturated fat, 10 mg cholesterol, 465 mg sodium, 14 g carbs, 2 g fiber, 1 g sugar, 5.5 g protein

Recipe Source:
Recipe provided by FLIK Hospitality Group