Looking for cheap yet healthy soup recipes? This budget-friendly soup is made of only 3 simple ingredients and tastes AMAZING! Discover an affordable gem among healthy soup recipes! Crafted in under 40 minutes from scratch, this uncomplicated soup is abundant with wholesome nutrients, offering delightful support to your body. Reflecting the essence of both simplicity and flavor found in the BLUE ZONES, it’s sure to secure a cherished spot on your list of favorite soups
Preparing this soup is a piece of cake: make it in no time with just 3 fundamental ingredients, add 3 for seasoning , and for an elevated taste and health boost, consider incorporating 2 optional elements. Let’s get cooking together!
All recipes found here are our original creations. We developed them in our humble kitchen, to help you follow the guidelines of the ‘Blue Zones’ diet and the ‘Ikarian’ diet in a simple, tasty and uncomplicated way
Tips & Tricks for Making this Recipe
We always soak chickpeas overnight, and cook them for about 30 minutes. But if you’re short of time, feel free to use canned chickpeas. When doing so, don’t discard the liquid; simply add both the liquid and chickpeas to a sizable soup pot. Here is a video we made on cooking lentils and beans you may find useful:
When it comes to tomatoes, opt for cherry tomatoes if grape tomatoes aren’t available. Prioritize high-quality olive oil for added richness. Elevate both flavor and health by sprinkling the soup with some sesame seeds.
To accompany, consider serving with sesame mini rusks for an impeccable pairing. The nuttiness of sesame and the enhanced taste of quality ingredients will elevate this soup to perfection.
A touch of mashing can elevate this humble soup into a guest-worthy delight. With a bit of finesse, this simple dish can be transformed into a culinary masterpiece, showcasing its flavors in an impressive and inviting presentation.
Chickpeas: The Plant-Based Longevity Booster
Let’s talk chickpeas – the tiny heroes of plant-based longevity cooking! These humble legumes aren’t just about affordability and taste; they’re packed with nutrients, making them a superstar in promoting long and healthy lives.
In the world of plant-based diets, chickpeas steal the show. Packed with protein, fiber, and essential vitamins and minerals, they’re a powerhouse of nourishment. Their remarkable nutrient profile, including folate and iron, supports heart health and boosts energy levels, contributing to overall vitality.
In the culinary realm, chickpeas take center stage in diverse dishes. From creamy hummus to savory soups and hearty stews, they lend a satisfying texture and delightful taste. Their versatility shines in Mediterranean cuisine, appearing in classics like ‘falafel’ and ‘chickpea salad,’ delivering both flavor and health.
But there’s more – chickpeas have a secret: they’re linked to longevity! Found in the diets of Blue Zone inhabitants, areas where people live remarkably long lives, chickpeas play a role in their health and longevity. Packed with antioxidants and phytonutrients, these legumes support immune function and overall well-being, potentially adding years to one’s life.
Embrace chickpeas not just for their taste and versatility but for their potential to contribute to a longer, healthier life. Incorporating these legumes into your meals might just be the key to unlocking a path to a vibrant, longevity-filled existence.
Vegans & Vegetarians…THIS $3.50 Soup Transforms Your HEALTH
Ingredients
- 250 g cooked chickpeas
- 250 g grape tomatoes
- 1/2 a red onion
- 3 tbsp olive oil
- 1,5-2 tsp salt
- 1/4 a bunch fresh parsley
- 1/2 a tsp sesame seeds
- some mini sesame rusks
Instructions
- Soak the chickpeas overnight and cook them in 700 ml unsalted water for about 30 minutes
- As the chickpeas cook, remove the white foam
- if you are using canned chickpeas keep the liquid and simply add both liquid and chickpeas to a large soup pot
- rinse grape tomatoes well and cut them into halves
- roast tomato halves on a frying pan lined with a sheet of parchment paper
- roast 5 minutes on the side where the skin is over high heat and roast 1 more minute on the other side
- add roasted tomatoes to the soup
- peel half a red onion and roast the same way as the tomatoes – onions need only 1 minute on each side over high heat
- add roasted onion rings to the soup
- add salt to taste- we found that about 1,5-2 teaspoons is just perfect
- add 3 tablespoons of good quality olive oil
- bring it to boil, cover the pot, and cook for 10 more minutes
- in the meanwhile, rinse and finely chop 1/4 a bunch of fresh parsley
- when the soup is ready mash it until creamy using a hand blender
- before serving mix in the fresh chopped parsley
- serve and drizzle with some additional olive oil for and for more health benefits sprinkle with some sesame seeds
- goes really well with mini-sesame rusks. Enjoy!
Nutrition
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Serving and Storing
Your cheap healthy soup can be stored in the fridge for up to 3 days. We hope you enjoy this simple, home-made soup with your beloved ones!
We would love to hear from you! Please, leave your comments below and let us know if you enjoyed the recipe. Also please share it with anyone you think might benefit. Thank you!
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