The Ultimate Plant-Based Cookbook 2023: 1600+ Days of Easy, Mouthwatering, and Nutrient-Rich Recipes for Beginners to Embrace a Sustainable and Vibrant Plant-Based Lifestyle, Incl. 30-Day Meal Plan by Tipton Gerard

Author:Tipton, Gerard
Language: eng
Format: epub
Published: 2023-06-20T00:00:00+00:00

Weeknight Chickpea Tomato Soup

Prep time: 10 minutes | Cook time: 25 minutes | Serves 2

1 to 2 teaspoons olive oil or vegetable broth

½ cup chopped onion

3 garlic cloves, minced

1 cup mushrooms, chopped

⅛ to ¼ teaspoon sea salt, divided (optional)

1 tablespoon dried basil

½ tablespoon dried oregano

1 to 2 tablespoons balsamic vinegar or red wine

1 (19 ounces / 539 g) can diced tomatoes

1 (14 ounces / 397 g) can chickpeas, drained and rinsed, or 1½ cups cooked

2 cups water

1 to 2 cups chopped kale

1. In a large pot, heat the olive oil (or vegetable broth) over medium heat. Add the chopped onion, minced garlic, and chopped mushrooms. Sauté until the vegetables have softened, about 7 to 8 minutes. If desired, add a pinch of sea salt while sautéing. 2. Stir in the dried basil and dried oregano, mixing well. Add the balsamic vinegar (or red wine) to deglaze the pan, using a wooden spoon to scrape up any browned bits from the bottom. 3. Add the diced tomatoes and chickpeas to the pot. Stir to combine. Adjust the consistency by adding enough water to achieve your desired thickness. 4. Add the chopped kale and the remaining salt (if desired). Cover the pot and simmer the soup for 5 to 15 minutes, or until the kale is cooked to your preferred tenderness. 5. Serve the Weeknight Chickpea Tomato Soup hot in bowls.

Per Serving:

calories: 272 | fat: 6g | protein: 13g | carbs: 45g | fiber: 14g

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