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CHICKPEA VEGGIE SOUP

  • Author: Kathy Hester

Description

This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty too!


Ingredients

Scale
  • 2 tablespoons (30 ml) olive oil (*use broth or water instead)
  • 1/4 cup (50 g) minced onion
  • 3 cloves garlic, minced
  • 11/2 cups (270 g) diced sweet potato
  • 1 cup (110 g) chopped carrots
  • 1 can (15 oz [425 g]) chickpeas
  • 6 cups (1420 ml) water
  • 1/2 cup (40 g) steel-cut oats
  • 4 tablespoons (24 g) nutritional yeast, divided
  • 1 teaspoon marjoram
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon basil
  • 1/4 teaspoon thyme
  • 1/4 teaspoon ground rosemary
  • 11/2 cups (270 g) chopped kale or other green like chard or collards
  • salt and pepper, to taste

Instructions

  1. Add the olive oil to a soup pot and heat over medium heat. Once hot, add onions and saute for about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.
  2. Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.
  3. Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.
  4. Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.

Notes

  • gluten-free, soy-free, oil-free option*
  • Per serving: Calories 177.6, protein 8.1 g, total fat 5.3 g, carbohydrates 24.2 g, sodium 41.9 mg, fiber 6.1 g
  • Recipe reprinted with permission from Kathy Hester and Page Street Publishing Company.

Nutrition

  • Serving Size: 8
  • Calories: 167
  • Sugar: 2
  • Sodium: 162
  • Fat: 5
  • Saturated Fat: 1
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 26
  • Protein: 7
  • Cholesterol: 0