Name: High-Protein Chickpea Samosa Soup
Prep time: 35 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 cups canned chickpeas, rinsed and drained (about 1 can); 1 medium Yukon Gold potato, peeled and diced; 1 small yellow onion, diced; 2 cloves garlic, minced; 1-inch piece fresh ginger, grated; 2 cups low-sodium vegetable broth; 1/2 cup frozen green peas; 2 cups fresh spinach, chopped; 1 tbsp olive oil; 1 1/2 tsp garam masala; 1/2 tsp ground cumin; 1/2 tsp ground coriander; 1/4 tsp turmeric; 1/4 tsp red chili powder; Salt and black pepper to taste; Juice of 1/2 lemon; 2 tbsp chopped cilantro (for garnish)

High-Protein Chickpea Samosa Soup

miradu

This High-Protein Chickpea Samosa Soup captures the comforting flavors of an Indian samosa—warming spices, hearty potatoes, and fresh peas—while transforming them into a light, protein-packed dinner. Toasting the spices in olive oil unlocks a deep, aromatic base, inspired by approachable Indian home cooking techniques. Chickpeas provide a satisfying protein boost, and blending a portion of the soup mimics the samosa’s creamy filling, all with fewer calories than traditional fried pastries. Each bowl is vibrant with spinach and brightened by a squeeze of lemon, making this soup perfect for a brisk California evening.

Ingredients

Instructions

Heat olive oil in a large saucepan over medium heat. Add diced onion and a pinch of salt; cook until softened and translucent, about 4 minutes.
Add garlic and ginger; sauté for 1 minute until fragrant.
Stir in garam masala, cumin, coriander, turmeric, and red chili powder. Toast the spices for 1 minute, stirring frequently, until aromatic.
Add diced potato and chickpeas. Stir to coat in the spices.
Pour in vegetable broth and bring to a simmer. Cover and cook for 10-12 minutes, or until potatoes are tender.
Add peas and spinach. Simmer uncovered for 3 minutes, until peas are heated through and spinach is wilted.
Remove about 1 cup of soup and blend until smooth, then return to the pot (or use an immersion blender for a few pulses) to create a creamy, samosa-filling-like texture. Stir well.
Season with lemon juice, salt, and black pepper to taste. Ladle into bowls and garnish with chopped cilantro.