Curry Soup with Chickpeas and Potatoes

• 份量: 8 servings
• 活動時間: 15 minutes
• 總時間: 30 minutes

食材

2 tablespoons coconut oil (or butter, or ghee)

1 large yellow onion (diced)

3 cloves garlic (minced)

1 teaspoon ground cinnamon

1 teaspoon ground cumin

1 tablespoon curry powder

½ teaspoon crushed red pepper (optional)

2 carrots (peeled and finely diced)

1-1½ lb. gold potatoes (diced (see notes)

30 oz. canned chickpeas (drained and rinsed (two cans, about 3 cups)

14 oz. canned coconut milk (preferably full-fat (one can, see notes)

4 cups broth (chicken or vegetable)

kosher salt (to taste (see notes)

juice of one lime

¼ cup chopped fresh cilantro (optional)

步驟

In a large heavy pot with a lid, such as a Dutch oven, melt the coconut oil (2 tablespoons) over medium heat. Add the diced onions and sauté over medium-low to low heat for 5-10 minutes, until softened and browned and starting to caramelize. (This is a great time to prep the rest of your ingredients)

Add the minced garlic (3 cloves), ground cinnamon (1 teaspoon), ground cumin (1 teaspoon), curry powder (1 tablespoon), and crushed red pepper, if using (½ teaspoon). Stir to coat the onions and heat for about 1 minute, until spices are toasted and garlic is fragrant.

Add the diced potatoes, carrots, and drained and rinsed chickpeas. Stir to coat in the spices. Pour in the broth (4 cups) and canned coconut milk. Turn heat up to high and bring to a boil. Cover and simmer on low for 15-20 minutes, or until potatoes have fully cooked (when pierced with a fork they are very tender). Turn off heat.

Optional: To thicken the soup a bit, you can use your immersion blender to blend the soup with a few pulses directly in the pot, or a potato masher to mash some of the ingredients up a bit. Be careful not to do too much, as you still want whole potatoes and chickpeas in there.

Stir in the fresh lime juice and the chopped fresh cilantro, if using. Add salt to taste. Serve.

營養

• 卡路里: 326 kcal
• 總脂肪: 18 g
• 飽和脂肪: 14 g
• 不飽和脂肪: 2 g
• 鈉: 792 mg
• 總碳水化合物: 37 g
• 膳食纖維: 9 g
• 總糖: 5 g
• 蛋白質: 9 g