This soup is quick and easy! It’s something I throw together when I’m running low on fresh produce and ingredients, and I only have a few things on hand. Throw in a few pantry staples and some spices from the cabinet, and voila’! Soup is on the table. My hubby isn’t the biggest soup fan, but I LOVE soup. Any time of the year… it doesn’t have to be the middle of winter for me to enjoy a good soup or chili. Hand me a spoon and a bowl of something fresh, hearty, healthy, and tasty… I’m happy! Soup out of a can you say? No, no. That’s just wrong.
Just start with a good quality veggie stock and you can create your own satisfying soup in a flash! Almost. Prepping and chopping veggies does require a small amount of time, but it’s worth it. Try it! Experiment with your own combination of veggies and flavors.
|Prep Time||15 min|
|Cook Time||20-30 min|
- 1/2 tb medium-heat oil I prefer refined coconut oil
- 1 small yellow onion chopped
- 2 cloves garlic minced
- 3 med carrots chopped
- 3 small ripe tomatoes (Romas) chopped
- 1 bell pepper (..orange, yellow) chopped
- 32 oz vegetable stock
- 1 can chickpeas (garbanzo beans) 15 oz, drained & rinsed
- 1 can black beans 15 oz, drained & rinsed
- 1 can tomato paste 6 oz
- 1/2 tb ground cumin
- 1/2 tb chili powder
- 1 pinch crushed red pepper flakes
- 1 tsp dried oregano
- 1/2 tsp fine sea salt use less if stock is not low-sodium
- fresh ground black pepper to taste
- 1 ripe avocado chopped, for topping (optional)
- Heat a 5 quart dutch oven or large pot on medium heat. When the pot is heated, warm 1/2 a tbsp of oil, then add the chopped onion to the pot. Stir occasionally and allow the onion to sauté for about 5 mins, until almost translucent. Then stir in the minced garlic and sauté for another minute
- Next add the chopped carrots. Stir and sauté for another 5 minutes or until the carrots begin to soften just a bit
- Then add the chopped tomatoes, bell pepper, tomato paste, ground cumin, chili powder, crushed red pepper flakes and oregano, and sauté for about 1 min, stirring constantly
- Now add the garbanzo beans, black beans, and veggie stock. Salt & pepper to taste and adjust seasonings if needed. Reduce the heat to low and partially cover pot with lid. Allow soup to simmer for another 20-25 minutes, or until the veggies have reached desired tenderness
- Ladle into soup bowls or a big mug and top with chopped avocado. Enjoy!
TIP: Want something a little more filling? ...Another great topping is roasted sweet potato! Just peel and chop a sweet potato into bite size pieces, lightly toss in oil and cumin, chili powder, paprika, salt & pepper and bake in the oven at 425 degrees Fahrenheit for 25-30 mins, or until fork tender. Then top your soup with a large spoonful. Yum!
Store leftovers in an airtight container in the fridge for up to four days, or freeze for up to a month.