Recipe: Kūmara, tomato and chickpea soup

3 minutes to read
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Recipe by Vegetables.co.nz, a not-for-profit organization

Difficulty: Easy

Ready In: 35 Minutes

Serves: 4


  • 2 Tbsp oil
  • 1 onion, diced
  • 1 carrot, diced
  • 3 cloves garlic, crushed
  • 2 Tbsp crushed ginger
  • 1 kūmara, peeled and diced
  • 1 can chickpeas, drained and rinsed
  • 1 Tbsp ground cumin 
  • 1 cube vegetable stock
  • 1 litre water
  • 1 x 400g can crushed tomatoes or 4 tomatoes, diced
  • ¼ cup peanut butter
  • ½ cup chopped coriander


  • Heat oil in a large heavy based saucepan.
  • Sauté onion and carrots until softened.
  • Add remaining ingredients, apart from the coriander, and cook until kūmara has softened.
  • Add coriander just before serving.

Nutrition Information Panel

Per Serving [4 Serves]
Total fat19.1g
– saturated fat3.9g
– sugars12.1g

Chickpea is on our list of food sources highest in magnesium and this recipe definitely shines with the added chickpeas. 

Magnesium can be found in many plant-based foods and it is important for our overall health as it helps with our glucose metabolism, DNA repair as well as our heart, bone and nerve function. If you are interested in learning about magnesium and its health benefits please see our article Magnesium (for a great night of sleep).

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