If you’re feeling under the weather or craving something warm and restorative, this gut-supportive, protein-packed chicken and chickpea soup is a perfect go-to. It’s hearty, comforting, and formulated with ingredients that do more than satisfy hunger. They actively support immune function, gut health, and nutrient absorption.
This soup is rich in protein, fiber, polyphenols, and healthy fats. It’s ideal for supporting digestion, immunity, and inflammation regulation, particularly during colder months or times of stress.
As someone with a Master of Science in Nutrition and Integrative Health, I always aim to create recipes that combine evidence-based functional nutrition principles with whole-food ingredients. This soup is a great example of nutrient synergy, where each component enhances the value of the next.
Functional Nutrition Breakdown
Vitamin C-Rich Ingredients: Cherry tomatoes, tomato sauce, and lime juice are excellent sources of vitamin C. When paired with non-heme iron from plant-based sources like chickpeas, vitamin C increases its bioavailability by converting it into a more absorbable form. That squeeze of lime at the end adds both brightness and nutritional value.
Avocado: Avocados support gut health by offering a combination of soluble and insoluble fiber. This feeds beneficial gut bacteria and helps increase production of short-chain fatty acids, which reduce inflammation, support immune regulation, and strengthen the gut lining. Avocados are also a source of heart-healthy monounsaturated fats and small amounts of omega-3 fatty acids. These healthy fats assist in the absorption of fat-soluble vitamins and antioxidants, and research shows they promote the growth of beneficial bacterial strains such as Bifidobacteria and Lactobacillus.
Coconut Yogurt: Coconut yogurt serves as a dairy-free sour cream substitute that offers both functional fats and probiotics. These support microbiome diversity, satiety, and inflammation modulation. A winnnnn:)
Mexican Moroccan Chicken and Chickpea Soup
Ingredients
- 1/4 c extra virgin olive oil
- 1 yellow onion, diced
- 7 garlic cloves, minced
- 1 1/2 tsp cinnamon
- 2 tsp ground cumin
- 2 tsp sweet paprika
- 1 c cherry tomatoes, halved
- 3/4 of a 15 oz can tomato sauce
- 3 cans (14.5 oz each) garbanzo beans, rinsed and drained
- 4 c unsalted chicken bone broth
- 1 1/2 lb thinly sliced chicken breast, chopped
- Sea salt and black pepper, to taste
- Optional: 1/2 jalapeño, seeded and finely chopped
- Optional: 1 tsp coconut sugar
- Fresh chopped cilantro
Toppings
- Lime juice
- Sliced avocado
- Plain oconut yogurt
- Extra cherry tomatoes
- Fresh herbs
Instructions
- Set your Instant Pot to the sauté setting. Once hot, add olive oil.
- Add onions and sauté until translucent and golden. Add garlic and cook for 30 seconds.
- Add chicken and sear until nearly cooked through.
- Add jalapeño if using, then stir in spices, cherry tomatoes, tomato sauce, and garbanzo beans.
- Pour in bone broth and season with salt and pepper.
- Pressure cook on high for 15 minutes.
- Release pressure manually, stir in chopped cilantro, and adjust seasoning to taste.
- Serve hot with your choice of toppings.
Let’s Connect
If you try this soup or make it your own with different toppings, tag me @myempoweredheart. I’d love to see how you’re nourishing yourself with functional foods that truly support your wellbeing.
Warmly,
Gabriela, MS in Nutrition and Integrative Health
