Dt. Natasha Mohan
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Recipe of Chana Soup A Healthy, Protein-Packed Delight
Recipe of chana soup is a comforting, nutritious, and flavorful dish enjoyed across many Indian households. This wholesome soup is made from chickpeas (chana), rich in protein, fiber, and essential vitamins. Whether you want a light lunch, a healthy dinner starter, or a nourishing snack, chana soup is a perfect choice.
This soup is not only satisfying but also easy to prepare. It is ideal for weight management, boosting immunity, and improving digestion. Adding jowar dalia alongside makes it even more nutritious, offering a complete meal experience.
Why Chana Soup is a Healthy Choice
Chickpeas are a powerhouse of nutrients. They provide plant-based protein, which helps in muscle growth and repair. Their high fiber content aids digestion and keeps you full longer. This soup is low in fat and can be easily customized to suit different tastes.
Pairing it with jowar dalia boosts your fiber intake and adds complex carbohydrates. Jowar also supports heart health and helps regulate blood sugar levels.
Ingredients for Chana Soup
Here are the simple ingredients you need:
- 1 cup boiled chickpeas (kabuli or black chana)
- 1 medium onion, chopped
- 1 medium tomato, chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 medium carrot, chopped
- 1 tablespoon olive oil or ghee
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- ½ teaspoon turmeric powder
- ½ teaspoon black pepper powder
- 4 cups vegetable or chicken stock
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon wedges for serving
Optional: Serve with jowar dalia for a complete meal.
Step-by-Step Recipe of Chana Soup
Step 1 – Prepare the Base
Heat olive oil or ghee in a large pan. Add cumin seeds and let them splutter.
Step 2 – Sauté Vegetables
Add chopped onions, garlic, and ginger. Sauté for 2-3 minutes until the onions turn golden.
Step 3 – Add Tomatoes and Spices
Add chopped tomatoes, turmeric powder, coriander powder, and black pepper. Cook until tomatoes soften.
Step 4 – Add Chickpeas
Add the boiled chickpeas and stir well. Let them absorb the flavors of the spices for 2 minutes.
Step 5 – Pour in Stock
Pour vegetable or chicken stock into the pan. Bring the mixture to a gentle boil.
Step 6 – Simmer and Blend
Simmer for 15 minutes. Use a blender to make the soup smooth, or keep it chunky for texture.
Step 7 – Adjust Seasoning
Add salt and adjust spices to taste.
Step 8 – Serve
Garnish with fresh coriander leaves. Serve hot with lemon wedges. You can also enjoy it with a side of jowar dalia.
Benefits of Chana Soup
- Rich in Protein – Essential for muscle repair and growth.
- High in Fiber – Supports digestion and gut health.
- Low in Fat – A healthy choice for weight watchers.
- Heart Friendly – Helps manage cholesterol levels.
- Versatile – Can be made spicy, mild, creamy, or chunky.
Tips for the Perfect Chana Soup
- Always soak chickpeas overnight for easier cooking.
- Use homemade stock for better flavor and nutrition.
- Add spinach or kale for extra vitamins and minerals.
- If you want a creamy texture, blend the soup entirely.
- Pair with jowar dalia for a wholesome meal.
Nutritional Value (Per Serving)
- Calories: 180 kcal
- Protein: 9g
- Carbohydrates: 28g
- Fiber: 7g
- Fat: 3g
Serving Suggestions
- Serve as a warm appetizer before lunch or dinner.
- Pair with toasted bread or garlic naan.
- Have it with jowar dalia for a filling dinner.
Final Thoughts
The recipe of chana soup is a simple yet highly nutritious dish that fits into any diet. Packed with protein, fiber, and essential nutrients, it supports overall health while keeping you full and satisfied. Whether you enjoy it as a light starter, a hearty meal with jowar dalia, or a comforting evening snack, chana soup is versatile and easy to prepare. With its rich flavor and numerous health benefits, this wholesome soup deserves a permanent place in your kitchen menu.
Yes, you can mash the chickpeas with a spoon or potato masher for a rustic texture.
Yes, it’s low in fat, high in protein, and keeps you full longer, supporting weight loss.
Yes, canned chickpeas save time, but rinse them well to remove excess sodium.
Yes, store in an airtight container in the fridge for up to 3 days. Reheat before serving.
Add green chilies, chili powder, or paprika for an extra kick.
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