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Jamaican Veggie Soup

Jamaican Veggie Soup

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 30 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 60 Minutes
  • Yield: 4 Servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Jamaican

Description

There’s nothing more comforting than a big bowl of cozy soup and this tasty Jamaican Veggie Soup is a healthy burst of delicious flavor like a warm hug of goodness. Aromatic Jamaican spices are coupled with zesty garlic and onions, hearty potatoes, protein-packed chickpeas, tasty squash and zucchini, all swimming in a savory tomato broth that is a delicious nod to the Jamaican cuisine.  This comforting veggie laden soup is ultra-satisfying and brimming with flavor.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.


Scale

Ingredients

  • 1 cup red onion, fine dice
  • 1 carrot, cut into matchsticks
  • 2 Tablespoons minced garlic
  • 1 – [ 14.5 oz. ] can petite diced tomatoes
  • 1 cup vegetable broth *
  • 2 cups water (or broth)
  • 1 Tablespoon low sodium tamari *
  • ½ teaspoon baking soda *
  • 1 ½ cups sweet potatoes, peeled, small dice *
  • 1 ½ cups red skinned potatoes, unpeeled, small dice *
  • 1 – [ 15.5 oz. can ] chickpeas, drained and rinsed

Spice/Herb Ingredients:

  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 Tablespoon dried minced onion flakes
  • 2 teaspoondried crushed thyme leaves *
  • 2 bay leaves
  • ½ teaspoon cumin
  • ¼ teaspoon sweet paprika
  • ¼ + 1/8 teaspoon cinnamon *
  • ¼ + 1/8 teaspoon allspice *
  • 1 teaspoon sea salt (+/-) *
  • ¼ teaspoon black pepper
  • 1/8 to ¼ teaspoon cayenne pepper*

Other Optional Ingredients:

  • 1 small zucchini, small dice (about 1 to 1 ½ cups)
  • 1 small yellow squash, small dice (about 1 to 1 ½ cups)
  • Chopped fresh cilantro or parsley

Instructions

  1. In a small bowl, add all the Spice/Herb Ingredients except for the cayenne pepper. Mix and set aside.
  2. In a large ceramic/enamel-lined deep skillet, Dutch oven, non-stick deep skillet or similar stock pot, add the diced onions and matchstick carrots, sauté over medium heat until they begin to soften, approximately 5 to 7 minutes. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
  3. Add the minced garlic and sauté for 30 seconds, then add the Spice/Herb mix, sauté for about 30 seconds, just to release their fragrance, then add the broth, water, and potatoes, bring to a boil, cover with a lid, and simmer for 10 minutes.
  4. After 10 minutes, remove the lid, add the petite diced tomatoes, tamari, baking soda, and chickpeas and simmer until the potatoes are just about tender.
  5. If adding zucchini and squash, add them now and cook just until they reach the desired tenderness. Note:  Zucchini and squash release a lot of water, so check your seasonings and adjust accordingly as the extra water released from the zucchini and squash may dilute your seasonings.
  6. Add the cayenne pepper, stir well, simmer for a minute or two, discard the bay leaves.
  7. Serve with freshly chopped cilantro or parsley, if desired.


Notes

*Vegetable Stock:   We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Cinnamon/Allspice:  If you enjoy cinnamon and allspice in savory dishes, use the full amount indicated in the recipe.  If you are unsure, start out with a smaller amount, then taste test toward the end.

*Baking Soda:  The baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes.  We use it in this dish to remove some of the tomato acidity without losing the tomatoey flavor. When you add it, the mixture will bubble up, then settle down as it neutralizes the acidity.

*Potatoes:  You can use all red skinned potatoes or all sweet potatoes or a mix of both as we did.  Cut them into ½ inch diced cubes.

*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium.  You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.

*Dried Crushed Thyme Leaves: If using ground thyme, use half the amount indicated in the recipe.

*Cayenne Pepper: If you enjoy heat, use the full amount.  If you are unsure start with a smaller amount and increase as needed.

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

*Makes:  4 servings

*Storage:  Refrigerate, use within 7 days.