The reasons this Chickpea and Yogurt Soup recipe is a “Super Soup” is because:
- It is very easy to make and full of healthy probiotics!
- This amazing recipe only has 5 ingredients. I keep the chick peas in my food storage and I always have plain yogurt on hand in my fridge because I make yogurt on a regular basis. The other two ingredients like salt and garlic are basic ingredients that we have on hand so we eat this recipe when I haven’t planned a meal.
- This meal also made it to our “Super Soups” list because it only has 408 calories.
- Usually I consider Soups to be “Super” when they can also be frozen, but this recipe can’t be frozen, nor can you warm up left over soup. However.. The recipe is easier to store on the shelves in the pantry
- 19 oz can Chickpeas with liquid
- ¼ tsp salt (optional)
- 2 cloves minced garlic (or ¼ tsp garlic powder)
- 1 cup low fat plain yogurt
- Pita Bread, one half 6 inch piece
- Place chick peas with the liquid in a sauce pan. Add salt and minced garlic and stir. Bring to boil for 1 minute and remove from heat and sit aside to cool to 145 degrees.
- While chickpeas are cooling break pita bread into 1 ½ inch sized pieces onto a cookie sheet. Place in the oven and broil until the bread is crispy.
- When Chickpeas cool to 145 degrees add the yogurt. This will cool the soup to 110 degrees so the soup will only be warm but won’t be hot enough to kill the good bacterial in the yogurt. Serve immediately in a bowl and sprinkle the toasted pita bread on top of the soup.
- Leftover soup doesn’t warm up very well and will curdle so only make the amount of servings that can be eaten immediately.
- This recipe makes 2 servings that are 1 ½ cups. Can be served for breakfast, lunch or dinner.
I started making yogurt in 2002 and I found this recipe in the cookbook by Mary Salloum “A Taste of Lebanon”. Here is the link if you are interested in looking for the cookbook “A Taste of Lebanon”. This cookbook has some really good recipes that uses yogurt.
My husband was a Lebanese Medical Doctor working as a resident in Internal Medicine at that time. He taught me that we should eat a little bit of Yogurt every day so that we wouldn’t get sick. He worked in the emergency room at a hospital in New York for those 3 years and I can testify he never got sick. I became a firm believer of the healthy benefits of eating a little bit of yogurt every day!
Tips About This Chickpea and Yogurt Soup
Keep the soup on the warm side instead of serving it hot so that you won’t kill the healthy probiotics in the yogurt. In the first step of making the soup let the soup cool to 145 degrees. When the yogurt is added it drops the temperature of the soup to 110 degrees which is the perfect temperature to keep the probiotics alive.
The soup is a little high on sodium so if you omit the salt it will have 884 mg instead of 1,175 mg per serving. You could also drop the sodium by only putting half of the liquid from the chickpeas into the pot. This soup has so much flavor you probably won’t even miss the 1/4 tsp of salt.
This recipe only makes 2 meal size servings (1 1/2 cups). Only make the number of servings that will be served in one meal because this soup doesn’t warm up very well and will curdle. Also warming up the soup will kill the probiotics.
