Spicy Eggplant Soup with Chickpeas and Olives is a bold Mediterranean bowl with real character. Eggplant, onion, carrots, and red bell pepper simmer with tomatoes, chickpeas, and warm cumin, and chopped Kalamata olives add briny little surprises throughout. A pinch of cayenne keeps it lively – and it's ready in 45 minutes.
Did you know the humble eggplant has a history as rich and complex as this soup? Traveling along the ancient Silk Road from India, this incredible fruit has graced tables for centuries. We’re channeling that worldly history into a bowl of pure comfort. This Spicy Eggplant Soup with Chickpeas and Olives is a beautiful balance of smoky, spicy, and briny flavors. It’s not just a meal; it’s a nourishing bowl packed with plant-based protein, healthy fats, and essential minerals. Get ready to fall in love with eggplant all over again!
Ingredients
• Makes 9 cups / 2.25 L
• 1 tablespoon / 15 mL (0.5 fl oz) coconut or olive oil
• 1/2 onion, diced
• 3 cups / 750 mL diced eggplants
• 1 cup / 250 mL diced carrots
• 1 cup / 250 mL diced red bell pepper
• 2 cloves garlic, minced
• 5 cups (1200 ml) / 1.25 L water or vegetable stock
• 2 cups / 500 mL cooked or canned chickpeas, rinsed and drained
• 1 cup / 250 mL chopped fresh or canned tomatoes
• 1/2 cup / 125 mL pitted kalamata olives, chopped
• 2 teaspoons / 10 mL (0.3 fl oz) ground cumin
• 1/4 teaspoon / 1 mL (0 fl oz) cayenne pepper
• 1 teaspoon / 5 mL (0.2 fl oz) salt (less if using salted vegetable stock)
• 1/4 cup / 60 mL chopped fresh parsley
Instructions
1. Heat the oil in a large pot over medium heat. Cook the onion for 3 to 5 minutes or until translucent.
2. Add the eggplant, carrots, bell pepper, and garlic and cook for 5 minutes, stirring occasionally.
3. Add the water or vegetable stock, chickpeas, tomatoes, olives, cumin, cayenne, and salt.
4. Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20 minutes.
5. Taste and adjust the seasoning if needed. Stir in the fresh parsley just before serving.
Nutritional Information
• Per cup / 250 mL (8.5 fl oz)
• Calories: 112
• Protein: 4 g
• Fat: 4 g
• Carbohydrate: 17 g
• Dietary Fibre: 4 g (0.14 oz)
• Iron: 2 mg
• Sodium: 350 mg
• Vitamin C: 41 mg
• Percentage of calories from protein 15%, fat 28%, carbohydrate 57%
Pro Tips
• For a deeper, smokier flavor, roast the diced eggplant at 400°F / 200°C for 15-20 minutes before adding it to the pot.
• To create a thicker, creamier soup, use an immersion blender to briefly pulse the soup a few times before stirring in the parsley.
• This soup tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 4 days.
FAQ
Q: Is this eggplant soup a good source of plant-based protein
A: Yes, it is! The chickpeas are a fantastic source of plant-based protein and fiber, making this soup not only delicious but also satisfying and nourishing. Each serving provides 4 grams (0.14 oz / 4 g) of protein to help keep you full.
Q: Can I add other vegetables or beans to this soup
A: Absolutely! This recipe is very versatile. Feel free to add other vegetables like zucchini, spinach, or kale. For a different protein source, you could substitute the chickpeas with white beans or lentils, but you may need to adjust the cooking time for lentils.
Q: How can I store this vegetarian soup for meal prep
A: This soup is perfect for meal prep! The flavors deepen overnight, making it even more delicious. Store it in an airtight container in the refrigerator for up to 4 days. You can also freeze it in individual portions for up to 3 months for a quick and healthy meal.
Q: Is this spicy eggplant soup recipe vegan
A: Yes, this recipe is naturally vegan. It uses either coconut or olive oil and all other ingredients are plant-based. Just be sure to use vegetable stock instead of a non-vegetarian alternative to keep it fully vegan.
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Spicy Eggplant Soup with Chickpeas and Olives
Ingredients
Method
- Heat the oil in a large pot over medium heat.
- Cook the onion for 3 to 5 minutes or until translucent.
- Add the eggplant, carrots, bell pepper, and garlic and cook for 5 minutes, stirring occasionally.
- Add the water or vegetable stock, chickpeas, tomatoes, olives, cumin, cayenne, and salt.
- Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20 minutes.
- Taste and adjust the seasoning if needed.
- Stir in the fresh parsley just before serving.
