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Eating Chickpea Kale Tomato Soup

Chickpea Kale Tomato Soup

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 20 Minutes
  • Cook Time: 25-30 Minutes
  • Total Time: 50 Minutes (+Rest Time)
  • Yield: 4-5 Servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegan

Description

Healthy, nourishing, and ultra-soothing, this Chickpea Kale Tomato Soup is a delightful dish that feels like a big hug of goodness.


Ingredients

Scale

Base Ingredients:

  • 1 medium yellow onion, fine dice
  • 8 oz. mushrooms, sliced *
  • 2 Tablespoons reduced-sodium tamari *
  • 2 Tablespoons minced garlic
  • 2 cups low-sodium vegetable broth *
  • 2 cups water
  • ¼ cup nutritional yeast
  • 1 teaspoon pure maple syrup
  • 1 – [ 14.5 oz. can ] petite diced tomatoes
  • 1 – [ 8 oz. can ] tomato sauce
  • 1 – [ 15.5 oz. can ] chickpeas, drained and rinsed *
  • ¼ teaspoon baking soda *

Spice/Herb Ingredients:

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 Tablespoons dried minced onions
  • ¾ teaspoon dried basil
  • ½ teaspoon dried oregano
  • 1 teaspoon dried parsley
  • ¼ + 1/8 teaspoon regular chili powder *
  • ½ teaspoon cumin
  • ½ teaspoon Italian Seasonings
  • ½ to 1 teaspoon sea salt (+/-) *
  • Pinch cayenne pepper (+/-) * 

Other Ingredients:

  • 1/3 cup dry GF orzo pasta *
  • 2 cups chopped baby kale *

Instructions

  1. Place the Spice/Herb Ingredients (except the cayenne pepper) in a small bowl, mix well, set aside.
  2. In a large ceramic/enamel-lined pot or similar stock pot, add the diced onions, sauté over medium-high heat until the onions begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
  3. Add the sliced mushrooms and tamari, sauté over medium heat to reduce the mushrooms, approximately 3 to 4 minutes.
  4. Add the minced garlic, sauté for one minute, stirring constantly.
  5. Then add all the remaining Base Ingredients (except the baking soda) and Spice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer.  Add the baking soda, stir well, then add the orzo pasta. Simmer for 10 minutes or until the onions and orzo pasta are perfectly tender, stirring occasionally.
  6. Add the chopped baby kale stir well to combine. Simmer for 5 more minutes, then add the cayenne pepper, stir for 30 seconds, then remove from the stove.
  7. Allow to sit for 5 minutes to allow the flavors to marry.

Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings: 4 to 5