How to Make Meatless Chickpea Soup: 2 Simple and Nutritious Iranian Cooking Methods (with Photos)

According to the cooking service of the Saed News Agency ,Chickpea Water (Nokhod Ab) is a traditional and highly nutritious Iranian dish, especially popular in southern regions and cities such as Isfahan. With a warm and dry nature in traditional Persian medicine, it is rich in protein, fiber, iron, and B vitamins. It is believed to help strengthen the immune system, improve colds, and even reduce hair loss. This guide presents two easy vegetarian versions of this comforting dish.

Ingredients (Serves 2–3)

Method 1: Traditional Chickpea Water with Bulgur

This version is common in southern Iran and Isfahan. The bulgur gives the dish a thicker, richer texture.

Soak chickpeas overnight in warm water and change the water 2–3 times to reduce bloating. If short on time, boil for 10 minutes and drain.

Finely chop the onion. Heat oil in a pot and sauté the onion until golden. Add crushed garlic and sauté briefly until fragrant.

Add turmeric, black pepper, and cumin. Stir to release the aroma.

Add soaked chickpeas and bulgur. Pour in hot water and bring to a boil, then reduce heat. Let it simmer for 60–90 minutes until the chickpeas become soft and the texture thickens.

Add salt in the last 10 minutes of cooking. Serve with fresh lemon juice, traditional bread, or flatbread.

Method 2: Simple and Quick Chickpea Water

A lighter and faster version suitable for vegetarian and healthy diets.

Soak chickpeas overnight or boil for 10 minutes and drain.

Sauté chopped onion in oil until soft and golden.

Add turmeric, pepper, and cumin and stir briefly.

Add chickpeas and hot water. Cover and simmer for 45–60 minutes until chickpeas become very soft and the texture becomes creamy.

Add salt at the end. Enhance flavor with lemon juice or a pinch of cinnamon if desired.

For faster cooking, a pressure cooker can reduce time to 20–30 minutes.

Important Tips

• Soaking chickpeas reduces bloating significantly.

• Adding cumin or wild celery seeds helps digestion.

• For a thicker texture, add a spoon of whole wheat flour instead of bulgur.

• A pinch of saffron or cinnamon at the end enhances aroma.

• Store in the refrigerator for 3–4 days in a sealed container.

Health Benefits

Chickpea Water is highly nutritious due to its chickpea base:

• Boosts immune system due to iron and B vitamins

• Improves digestive health thanks to high fiber content

• Suitable for vegetarian diets as a protein-rich meal

• Supports muscle strength and may help reduce hair loss

Conclusion

Chickpea Water without meat is a simple, healthy, and traditional Iranian dish that can be prepared in two easy ways. It is comforting, filling, and ideal for cold weather or light nutritious meals.