Chicken, Chorizo & Chickpea Soup
This is really filling soup/stew that can be made super nutritious by adding as much veg as you like. There is plenty of protein from the chicken and chickpeas, and minimal fat from chorizo only.
Makes 4 portions
| Ingredients | Kcals | CHO | Protein | Fat |
| 2 Chicken Fillets (approx. 280g) | 300 | – | 55g | 7.5g |
| 50g Chorizo | 260 | 0.5g | 11.5g | 18.5g |
| 240g chickpeas (drained 400g tin) | 290 | 38.6g | 17.2g | 7.0g |
| 400g chopped tomatoes | 90 | 16g | 5.2g | 1g |
| 3 carrots (approx. 200g) | 70 | 16g | 1.5g | – |
| 200g aubergine | 70 | 16g | 1.6g | 0.4g |
| 1 red pepper (approx. 200g) | 50 | 12g | 1.6g | – |
| Totals | 1130kcals | 99.1g | 93.6g | 34.4g |
| Total per serving | 282.5g | 24.78 | 23.4g | 8.6g |
Garlic
Onion
Chilli
Cajun powder
Cumin powder/seeds
Paprika
Salt & pepper
400ml chicken stock
1 tbsp tomato puree
Pinch of sugar
Method
- In a large pan, saute chopped chorizo. You don’t need oil for this. Fry off for about 1 minute
- Remove chorizo from pan, keeping the oil from it in there
- Sweat the onions for 1 minute – then add garlic and chilli
- Add chopped chicken, and all spices
- Add carrots and chickpeas, and make sure they are covered in spice rub
- Put chorizo back into the pan
- Add chopped tomatoes, chicken stock, tomato puree and sugar
- Bring to the boil, then reduce to a simmer for about 30 minutes
- Add aubergine and boil for another 5-10 minutes
Serve with fresh coriander
I usually eat this for 2 lunches, and then freeze the other 2 portions. Makes a great lunch, and although filling from the chickpeas, this has less CHO content than a sandwich (about 33g)
Enjoy 🙂
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