Tuesday, February 7, 2012

Tomato-Chickpea Soup

Total cost- approx. $8.00. Cost per serving- approx. $1.60 
(Canned tomatoes & dried beans would bring the cost down even more. I used canned beans).

  • 1 cup dried garbanzo beans, OR 2 16 oz cans, drained & rinsed (Bean cooking directions below)
  • 6 ripe plum tomatoes
  • 2 - 3 large carrots
  • 2 celery stalks, diced
  • 2 cloves garlic
  • 2 tsp cumin
  • 2 tsp spicy paprika
  • 2 large bay leaves
  • 1 Tbsp raw cane or turbinado sugar
  • 1 Tbsp tahini
  • 1 tsp salt*
  • 1 can tomato paste
  • 4 Tbsp olive oil
  • 2 Tbsp dried basil, or 1/2 cup chopped fresh basil
  • 2 Tbsp Braggs liquid aminos (or soy sauce/tamari)
  • 2 Tbsp. minced fresh parsley or cilantro
How To Cook Garbanzo Beans (If using dried beans)

Sort and clean the dried beans. Soak the beans in hot water for four hours, or overnight in cold water. Drain and rinse. Place in medium saucepan, cover with cold unsalted water. Bring to boil uncovered, boil for ten minutes, skim the foam. Stove Top: Cover and simmer soaked beans for 2 hours. Pressure cooker: Soaked beans, 9 minutes at high pressure. Slow cooker or Crockpot (large size): After boiling and skimming the soaked beans, cook for 6 - 8 hours covered on low

Soup Directions: 

Dice tomatoes, carrots and celery. Add to beans and bean stock with bay leaves, basil, salt, tomato paste, tahini, and sugar. If using canned beans, drain and rinse, then add 4 cups water and 2 veggie cubesHeat olive oil on medium low. Peel, core and mince the garlic cloves, and brown in the oil. Stir the cumin and paprika into the oil and heat for five minutes. Add 1/2 cup hot water to the spice mixture to make a smooth paste, then transfer to the beans and veggies. Stovetop: Bring to boil, simmer covered for one hour. Crockpot: Turn heat to high, cook for 2 hours.  Add Braggs/tamari/soy sauce, fresh minced herb,  and pepper to taste. Sprinkle with parmesan cheese if desired (You desire. Trust me).

* I keep forgetting that the bouillon cubes I use are pretty salty & that, along with the tamari, I really didn't need the 1 tsp of salt. You may want to start with less & see what you think depending on the type of cube you use.

No comments:

Post a Comment