Plant-Based Red Pepper Chickpea and Spinach Soup

As the nights get darker, and the days get colder, I search out warming soups for lunch that keep me nourished and satisfied throughout the afternoon. This Plant-Based Red Pepper, Chickpea and Spinach soup does just that.

It’s quick to make and tastes delicious – you know I only share my yummy creations with you! There’s been a couple of not so good ones this week, that just haven’t made the cut. I hope you like this one!

Did you know that chickpeas, also known as garbanzo beans, contain about 12.5 grams of fiber per cup? That’s 50% of the Daily Value (DV)!

Chickpeas/garbanzo beans, is a legume of the family Fabaceae and can be used in salads, curries and stews, as well as being the main ingredient in hummus and falafel. They’re a great source of protein, packed with fibre and are bursting with antioxidants.

A presentation at the Experimental Biology Conference revealed that:

People who include beans in their diets have healthier diets overall, lower body weights, and reduced risk of obesity.

It went on to say:

Children who ate beans not only had greater intakes of fiber (more than one-third higher), magnesium, and potassium, but showed a trend toward reduced risk of being overweight. Bean-consumers between the ages of 12 and 19 weighed seven pounds less and had nearly an inch smaller waist circumference than their non-bean-consuming peers.

Here’s the recipe. I’d love to hear how you get on making it. Let me know in the comments section below. Thank you! Oh, and don’t forget to share it with your friends and family using the buttons top left on this page.

Plant-Based Red Pepper, Chickpea and Spinach Soup

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 mins
Serves 4

Ingredients

  • 1 onion (finely chopped)
  • 2 garlic cloves, crushed
  • 1 red pepper (finely chopped)
  • 1 teaspoon cumin seeds
  • 375ml/1.5 cups tomato passata
  • 750ml/3 cups Marigold Vegan Bouillon
  • 300g/10.5oz chickpeas (rinsed and drained if you're using the canned variety)
  • 2 teaspoons red wine vinegar
  • 100g/3.5oz spinach leaves (washed)
  • freshly ground black pepper

Directions

  1. Cook the onion and garlic in 2cm or 1 inch of water for five minutes until soft. If the water evaporates too quickly, just add a little more.
  2. Add the red pepper and cumin seeds. Stir and cook for a further 2 minutes.
  3. Add the passata and stock, bring to the boil then turn down and simmer for 10 minutes.
  4. Add the chickpeas, vinegar and cook for a further five minutes.
  5. Add the spinach and season to taste with freshly ground black pepper. Cook until the spinach begins to wilt, then serve into warm soup bowls.

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If you’re just starting out on your plant-based journey then the following articles will help you.

How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.

If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday

And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.

A typical food plan for the day may look like this:

7 of the best ever plant-based breakfastsOatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts 

Water and/or tea or coffee, black or made with plant-based milks.

11 Simple Plant-Based Snacks to Enjoy at WorkMid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work

For lunch7 Inspiring Plant-Based Sandwich Fillings For Your Lunch, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch

For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work

Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.

Let me know in the comments section below if you’ve found my post: Plant-Based Tomato and Butterbean Soup easy to make. I always love hearing from you! 

p.s. Remember to share my post with your friends and family by using the buttons on the top left of the page. Thank you!

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